Tip 1 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 2 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 3 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 4 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 5 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 6 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 7 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 8 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 9 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 10 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.