Tip 1 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 2 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 3 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 5 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 6 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 7 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 8 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 9 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 10 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.