Tip 1 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 2 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 3 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 4 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 5 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 6 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 7 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 8 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 9 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 10 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!