Tip 1 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 2 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 3 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 4 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 5 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 6 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 7 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 8 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 9 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 10 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.