Tip 1 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 2 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 3 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 4 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 5 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 6 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 7 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 8 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 9 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 10 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.