Tip 1 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 2 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 3 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 4 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 5 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 7 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 8 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 9 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 10 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).