Tip 1 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 2 : 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 3 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 4 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 5 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 6 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 7 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 8 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 9 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 10 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.