Tip 1 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 2 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 3 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 4 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 5 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 6 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 7 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 8 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 9 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 10 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.