Tip 1 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 2 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 3 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 4 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 5 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 6 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 7 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 8 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 9 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 10 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.