Tip 1 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 2 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 3 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 4 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 5 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 6 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 7 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 8 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 9 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 10 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.