Tip 1 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 2 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 3 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 4 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 5 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 6 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 7 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 8 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 9 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 10 : Use low-fat milk to make bread pudding. Check online for recipes.