Tip 1 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 2 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 3 : 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 4 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 5 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 6 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 7 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 8 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 9 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 10 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.