Tip 1 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 2 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 3 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 4 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 5 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 8 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 9 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.

Tip 10 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.