Tip 1 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 2 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 3 : 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 4 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 5 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 6 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 7 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 8 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 9 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 10 : Tuna and a few whole wheat crackers make a great snack.