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

Tip 2 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 3 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 4 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 5 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 6 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 7 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 8 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 9 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 10 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.