Tip 1 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 2 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 3 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 4 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 5 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 6 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 7 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 8 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 9 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 10 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).