Tip 1 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 2 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 3 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 4 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 5 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 6 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 7 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 8 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 9 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.