Tip 1 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 2 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 3 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 4 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 5 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 7 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 8 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 9 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 10 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.