Tip 1 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 2 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 3 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 4 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 5 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 7 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 8 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 9 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

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