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

Tip 2 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 3 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 4 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 5 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 6 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 7 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 8 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 9 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 10 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.