Tip 1 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 2 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 3 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 4 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 5 : Vary the fruits you choose to get a wider range of nutrients.

Tip 6 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 7 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 8 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 9 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 10 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.