Tip 1 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 2 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 3 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 4 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 5 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 6 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 7 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 8 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 9 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 10 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.