Tip 1 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 2 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 4 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 5 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 6 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 7 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 8 : Try an Asian-inspired stir-fry: Saut� mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 9 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 10 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.