Tip 1 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 2 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 3 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 4 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 5 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 6 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 7 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 8 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 9 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 10 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.