Tip 1 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 2 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 3 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 4 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 5 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 6 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 7 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 8 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 9 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 10 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!