Tip 1 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 2 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 3 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 4 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 5 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 6 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 7 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 8 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 9 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 10 : Eat fruit as a between-meal snack instead of other high-Calorie foods.