Tip 1 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 2 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 3 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 4 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 5 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 6 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 7 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 8 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 9 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 10 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.