Tip 1 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 2 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 3 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 4 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 5 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 6 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 7 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 8 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 9 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 10 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.