Tip 1 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 2 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!

Tip 3 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 4 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 5 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 6 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 7 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 8 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 9 : 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 10 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.