Tip 1 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 2 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 3 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 4 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 5 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 6 : Look for the following whole grains listed first on the label�s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 7 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 8 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Looking for a new way to eat Brussels sprouts? They can be boiled, saut�ed, or oven roasted to go along with any meal.

Tip 10 : 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.