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 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 3 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 4 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 5 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 6 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 7 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 8 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 9 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : Top your salad with a hard cooked egg to add protein and other nutrients.