Tip 1 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 2 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 3 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 4 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 5 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 6 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 7 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 8 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 9 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 10 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!