Tip 1 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 2 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 3 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 4 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 5 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 6 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 7 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 8 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 9 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 10 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.