Tip 1 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 2 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 3 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 4 : Serve ‘beans with greens’--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 5 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 6 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 7 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 8 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 9 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 10 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.