Tip 1 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 2 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 3 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 6 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 7 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 8 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 9 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 10 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.