Tip 1 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 2 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 3 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 4 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 5 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 6 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 7 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 8 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 9 : 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.

Tip 10 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.