Tip 1 : Search for recipes online to make some of your favorite vegetables.

Tip 2 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 3 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 4 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 5 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 6 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

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 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 9 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 10 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.