Tip 1 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 2 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 3 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 4 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 5 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 8 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 9 : 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.

Tip 10 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.