Tip 1 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 2 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 3 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 4 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 5 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 6 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 7 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 8 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 9 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 10 : Try baked sweet potato fries instead of regular fries. Look for recipes online.