Tip 1 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 2 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 3 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 4 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 5 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.

Tip 6 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 7 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 8 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 9 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 10 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.