Tip 1 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 2 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 3 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 4 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 5 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 6 : Bring a healthy option to a summer celebration. Offer hot, grilled fruit kabobs or cold and colorful cantaloupe and honeydew skewers.

Tip 7 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 8 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 9 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 10 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.