Tip 1 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 2 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 3 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 4 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 5 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 6 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 7 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 8 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 9 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 10 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.