Tip 1 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 2 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 3 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 4 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 5 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 6 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 7 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 8 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 9 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 10 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.