Tip 1 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 2 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 3 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 4 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 5 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 6 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 7 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 8 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 9 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 10 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.