Tip 1 : Search for recipes online to make some of your favorite vegetables.

Tip 2 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 3 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 4 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 5 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 6 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 7 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 8 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 9 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 10 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.