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  1. Mix 8 ounces of vanilla yogurt with a teaspoon of honey and a teaspoon of cinnamon. Use it as a dip with fresh, in-season fruit.
  2. Whip together one cup of skim milk and a half cup each frozen strawberries and crushed pineapple (canned in juice and drained). Stir in a few teaspoons of shredded coconut.
  3. If your typical after-dinner snacks are ice cream, chocolate and cookies, make your sweet tooth work for you. Satisfy sugar cravings and get important nutrients at the same time. These desserts are so good, you won't feel like you're missing out.
  4. Melt a quarter cup of dark-chocolate chips in the microwave and enjoy it as a dip with sliced fresh apples. (You can dip any of your favorite fruits.)
  5. Create dishes and treats the whole family, even the allergy-prone, will love. 
  6. Keep in mind that potato chips and cookies can be costly and offer little nutrition. Try peanuts instead―one ounce offers nutrients that you won't get in crackers. Another good bet is air-popped popcorn, which is high in fiber and on average costs less than $2 for one cup of unpopped kernels.
  7. Milk is the most cost-effective source of calcium―and it's cheaper per ounce than yogurt or cheese―so include more of it in your family's diet. Calcium is central to bone health. Be sure kids get four servings daily and adults get three.
  8. Fried chicken and burgers might be cheap, but they are loaded with fat. Giving up fast food is tough, so try limiting it to once a week. If you order a main course and bring it home, you'll be less tempted by the soda, fries, chips and other calorie-filled extras.
  9. Cook at least one entrée on Saturday or Sunday that you can heat up for lunch or on busy weeknights. Stew is a cost-effective meal, especially if you use less pricey cuts of meat. To save even more money, go meatless once a week with a veggie-based meal, which has less saturated fat but plenty of vitamins and fiber.
  10. Go for single-patty burgers or grilled chicken (no mayo), and load up on fruit or veggie sides. Try a single hamburger, Apple Dippers with low-fat caramel dip, and 1 percent milk. (460 calories, 12 grams fat).
  11. Subway now offers a healthier Fresh Fit menu with raisin and apple sides, low-fat milk and 4-inch subs perfect for little appetites. Try a 6-inch turkey sandwich, apple slices and 1 percent milk (505 calories, 8 grams fat).
  12. Order foods made "Fresco Style" to lower the fat by swapping cheese and sauce for salsa. Try two Fresco Style Ranchero Chicken Soft Tacos (330 calories, 8 grams fat).
  13. Choose a salad with colorful ingredients like oranges and cranberries. Pass up creamy dressing options. Try a Mandarin chicken salad, Lays baked potato chips and water (300 calories, 4 grams fat).