Tip 1 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 2 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 3 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 4 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 5 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

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 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 8 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 10 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.