Tip 1 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 2 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 3 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 4 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 6 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 7 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 8 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 9 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 10 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.