Tip 1 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 2 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 3 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 4 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 5 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 6 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 7 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 8 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 9 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 10 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.