Tip 1 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 2 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 3 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 4 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 5 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 6 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 7 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 8 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 9 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 10 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.