Tip 1 : 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 2 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 3 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 4 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 5 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 6 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 7 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 8 : Just because bread is brown, doesn�t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 9 : 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 10 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.