Tip 1 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 2 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 3 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 4 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 5 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 7 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 8 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 9 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 10 : Add tuna or shrimp to your salad for a seafood twist!