Tip 1 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 2 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 3 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.

Tip 4 : 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.

Tip 5 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 6 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 7 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 8 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 9 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 10 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.