Tip 1 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 2 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 3 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 4 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 5 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 6 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 7 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 8 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

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