Tip 1 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 2 : Most people need from 5 to 7 ounces of protein foods a day. Check to see �What counts as an ounce� in the Protein Foods Group.

Tip 3 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 4 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 5 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 8 : Tuna and a few whole wheat crackers make a great snack.

Tip 9 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 10 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.