Tip 1 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 2 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 3 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 4 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 5 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 6 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 7 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 8 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 9 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 10 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.