Tip 1 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 2 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 3 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 4 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 5 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 6 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 7 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 8 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 9 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 10 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.