Tip 1 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 2 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 3 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 4 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 5 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 6 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 7 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 8 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 9 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 10 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.