Tip 1 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 2 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 3 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 4 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 5 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 6 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 7 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 8 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 9 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 10 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).