Tip 1 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 2 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 3 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 4 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 5 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 6 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 7 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 8 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 9 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 10 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.