Tip 1 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 2 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 3 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 4 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 5 : Vary the fruits you choose to get a wider range of nutrients.

Tip 6 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 7 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 8 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 9 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 10 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.