Tip 1 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 2 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 3 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 4 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 5 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 6 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 7 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 8 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 9 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 10 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.