Tip 1 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 2 : 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 3 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 4 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 5 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 6 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 7 : 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 8 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 9 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 10 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.