Tip 1 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 2 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 3 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 4 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 5 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 6 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 7 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 8 : Make croutons from whole-grain bread to use in salads.

Tip 9 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 10 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.