Tip 1 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 2 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 3 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 4 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 5 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 6 : 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!

Tip 7 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 8 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 9 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 10 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.