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

Tip 2 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

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 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 5 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 6 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 7 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 8 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 9 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 10 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.