Tip 1 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 2 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 3 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 4 : 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 5 : 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 6 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 7 : Tuna and a few whole wheat crackers make a great snack.

Tip 8 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 9 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 10 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.