Tip 1 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 2 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 3 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 4 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 5 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 6 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 7 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 8 : 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 9 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 10 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.