5. Go meatless. Eat a meatless meal at least once each week -- two or three times if you're feeling adventurous! Choose a bean tortilla, peanut butter and jelly sandwich, veggie burger instead of hamburger, chili with beans instead of meat, or a tofu stir-fry. You'll consume less fat and saturated fat, plus increase your fiber intake!

6. Breakfast with champions. Studies show people who start the day with breakfast cereal have higher intakes of vitamins and fiber and lower intakes of fat and saturated fat. For the healthiest cereal, choose one with at least five grams of fiber and no more than eight grams sugar per serving. Pour on skim milk for a double bonus!

7. Must-not-see TV. Stop eating meals while watching TV or snacking during your favorite show. Research plus common sense tells us we eat more when we're watching the tube.

8. Make friends with Charlie and his pals. Water-packed tuna, salmon and mackerel are loaded with omega-3 fatty acids that protect our heart and cardiovascular system. Experts recommend eating these types of seafood twice each week.

9. Say "moo." Calcium not only builds strong bones, it also helps reduce blood pressure. Get adequate calcium by drinking milk, enjoying yogurt or low-fat cheese, or trying a calcium-fortified orange juice. If soy or rice milk is your beverage of choice, make sure it's fortified with calcium.