Tip 1 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 2 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 3 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 4 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 5 : Vary the fruits you choose to get a wider range of nutrients.

Tip 6 : Ordering in doesn�t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 7 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 8 : Add tuna or shrimp to your salad for a seafood twist!

Tip 9 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 10 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.