Tip 1 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 2 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 3 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 4 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 5 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 6 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 7 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 8 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.