Tip 1 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 2 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 3 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 4 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 5 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 7 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 8 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 9 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 10 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.