Tip 1 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 2 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 3 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 4 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 5 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 6 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 7 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 8 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 9 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 10 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.