Tip 1 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 2 : 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 3 : Add tuna or shrimp to your salad for a seafood twist!

Tip 4 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 5 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 6 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 7 : 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 8 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 9 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 10 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.