Tip 1 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 2 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 3 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 4 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 6 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 7 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 8 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

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

Tip 10 : Vary your veggies by including celery, lima beans, or squash in your meals.