Tip 1 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 2 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 3 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 6 : 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 7 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 8 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 9 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 10 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.