Tip 1 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 2 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 3 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 4 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 5 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 6 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 7 : 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 8 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 9 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 10 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.