Tip 1 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 2 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 3 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 4 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 5 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 6 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 7 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 8 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 9 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 10 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.