Tip 1 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 2 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 3 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 4 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 5 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 6 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 7 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 8 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 10 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.