Tip 1 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 2 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 3 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 4 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 5 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 6 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 7 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 8 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 9 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 10 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.