Tip 1 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

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

Tip 3 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 4 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 5 : Add tuna or shrimp to your salad for a seafood twist!

Tip 6 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 7 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 8 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 9 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 10 : Serve a watermelon salad for a refreshing treat. Check online for recipes.