Tip 1 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 2 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 3 : 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 4 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 5 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 6 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 7 : 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.

Tip 8 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 9 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 10 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.