Tip 1 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 2 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 3 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 4 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 5 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 6 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 7 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 8 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 9 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 10 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.