Tip 1 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 2 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 3 : Tuna and a few whole wheat crackers make a great snack.

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 5 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 6 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 7 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 8 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 9 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 10 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!