Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 2 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 3 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 4 : Bring a healthy option to a summer celebration. Offer hot, grilled fruit kabobs or cold and colorful cantaloupe and honeydew skewers.

Tip 5 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 6 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 7 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 8 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 9 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 10 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.