Tip 1 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 2 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 3 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 4 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 6 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 7 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 8 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 9 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 10 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.