Tip 1 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 2 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 3 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 4 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 5 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 6 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 7 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 8 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 9 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 10 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.