Tip 1 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 2 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 3 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 4 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 5 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 6 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

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

Tip 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 9 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 10 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.