Tip 1 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 2 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 3 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 4 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 5 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 8 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 9 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 10 : To get calcium at lunch, use low-fat cheese on your sandwich.