Tip 1 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 2 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 3 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 4 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 5 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 6 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 7 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 8 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 9 : 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 10 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.