Tip 1 : 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 2 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 3 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 4 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 5 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 6 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 7 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 8 : 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 9 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 10 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.