Tip 1 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 2 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 3 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 4 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 5 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 6 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 7 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 8 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 9 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 10 : 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.