Tip 1 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 2 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 3 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 4 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 5 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 6 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 7 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 8 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 9 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 10 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!