Tip 1 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 2 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 3 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 4 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 5 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 6 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 7 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 9 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 10 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.