Tip 1 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 2 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 3 : 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 4 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 5 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 6 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 7 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 8 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 9 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 10 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.