Tip 1 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 2 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 3 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 4 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 5 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 6 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 7 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 8 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 9 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 10 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.