Tip 1 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 2 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

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

Tip 4 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 5 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 6 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 7 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 8 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 9 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 10 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.