Tip 1 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 2 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 3 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 4 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 5 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 6 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 7 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 8 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 9 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 10 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.