Tip 1 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 2 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 3 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 4 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 5 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 6 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 7 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 8 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 9 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 10 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.