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

Tip 2 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 3 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 4 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 5 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 6 : Impress your guests and make a vegetable soufflé. Look online for ways to make corn, broccoli, or sweet potato soufflé.

Tip 7 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 8 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 9 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 10 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.