Tip 1 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 2 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 3 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 4 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 5 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 6 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 7 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 8 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 9 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 10 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.