Tip 1 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 2 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 3 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 4 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 5 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 6 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 7 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 8 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 9 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 10 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.