Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 2 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 3 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 4 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 5 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 6 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 7 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 8 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 9 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 10 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.