Tip 1 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 2 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 5 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 6 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 7 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 8 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 9 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 10 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!