Tip 1 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 2 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 3 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 4 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 5 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 6 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 7 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 8 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 9 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.