Tip 1 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 2 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 3 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 4 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 5 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 6 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 7 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 8 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 9 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 10 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.