Tip 1 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 2 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 5 : Search for recipes online to make some of your favorite vegetables.

Tip 6 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 7 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 8 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 9 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 10 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.