Tip 1 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 2 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 3 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 4 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

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 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 7 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 8 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 9 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 10 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.