Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 2 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 3 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 4 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 5 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 6 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 7 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 8 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 9 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 10 : Craving ice cream? Choose fat-free frozen yogurt instead.