Tip 1 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 2 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 3 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 4 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 5 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 6 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 7 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 8 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 9 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 10 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.