Tip 1 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 2 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 3 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 4 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 5 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 6 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 7 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 8 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 9 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 10 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.