Tip 1 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 2 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 3 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 4 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 5 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 6 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 7 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 8 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 9 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 10 : Serve an avocado salad with seafood or chicken. Look online for recipes.