Tip 1 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 2 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 3 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 4 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 5 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 6 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 7 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 8 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 9 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 10 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.