Tip 1 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 2 : Search for recipes online to make some of your favorite vegetables.

Tip 3 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 4 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 5 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 6 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 7 : Make croutons from whole-grain bread to use in salads.

Tip 8 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 9 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 10 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.