Tip 1 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 2 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 3 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 4 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 5 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 6 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 7 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 8 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 9 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 10 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.