Tip 1 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 2 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 3 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 4 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 5 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 6 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 7 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 8 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 9 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 10 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)