Tip 1 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 2 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 3 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 4 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 5 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 6 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 7 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 8 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 9 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 10 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.