Tip 1 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 2 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 3 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 4 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 5 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 6 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 7 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 8 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 9 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 10 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.