Tip 1 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 2 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 3 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 4 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 5 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 6 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 7 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 8 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 9 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 10 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.