Tip 1 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 2 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 3 : Don�t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 4 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 5 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 6 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 7 : Just because bread is brown, doesn�t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 8 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 9 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 10 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!