Tip 1 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 2 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 3 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 4 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 5 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 7 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 8 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 9 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 10 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.