Tip 1 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 2 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 3 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 4 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 5 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 7 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 8 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 9 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 10 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.