Tip 1 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 2 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 3 : Be food safe! Cook poultry to 165� F, and chopped or ground beef, lamb, veal, and pork to 160� F.

Tip 4 : Serve �beans with greens�--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 5 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 6 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 7 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 8 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 9 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 10 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.