Tip 1 : Tuna and a few whole wheat crackers make a great snack.

Tip 2 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 3 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 6 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 7 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 8 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 9 : 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 10 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.