Tip 1 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 2 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 3 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 4 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 5 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 6 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 7 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 8 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 9 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 10 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.