Tip 1 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 2 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 3 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 4 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 5 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 6 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 7 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 8 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 9 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!

Tip 10 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.