Tip 1 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 2 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 3 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 4 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 5 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 6 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 7 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 8 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 9 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 10 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.