Tip 1 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 2 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

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

Tip 4 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 5 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 6 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 7 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 8 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, � cup beans, 1 egg, 1 T. peanut butter, or � oz nuts or seeds.

Tip 9 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 10 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.