Tip 1 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 2 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 3 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 4 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 5 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 6 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 7 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 8 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 9 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 10 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.