Tip 1 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 2 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 3 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 4 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 5 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 6 : Serve ‘beans with greens’--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 7 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 8 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 9 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 10 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.