Tip 1 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 2 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 3 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 4 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 5 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 6 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 7 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 8 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 9 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 10 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.