Tip 1 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 2 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 3 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 4 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 5 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 6 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 7 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 8 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 9 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 10 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.