Tip 1 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 2 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 3 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 4 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 5 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 6 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 7 : Make croutons from whole-grain bread to use in salads.

Tip 8 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 9 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 10 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.