Tip 1 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 2 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 3 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 4 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 5 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 6 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 7 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 8 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 9 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 10 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.