Tip 1 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 2 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 3 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 4 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 5 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 6 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 7 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 8 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 9 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 10 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.