Tip 1 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 2 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 3 : Try an Asian-inspired stir-fry: Saut� mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 4 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 5 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 6 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 7 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 8 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 9 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 10 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.