Tip 1 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 2 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 3 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 4 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 5 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 6 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 7 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 8 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 9 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 10 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.