Tip 1 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 2 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 3 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 4 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 5 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 6 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 7 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 8 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 9 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 10 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.