Tip 1 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 2 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 3 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 4 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 5 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 6 : Tuna and a few whole wheat crackers make a great snack.

Tip 7 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 8 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 9 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 10 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.