Tip 1 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 2 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 3 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 4 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 5 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 6 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 7 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 8 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 9 : Serve �beans with greens�--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 10 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.