Tip 1 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 2 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 3 : Add tuna or shrimp to your salad for a seafood twist!

Tip 4 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 5 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 6 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 7 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 8 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 9 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 10 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.