Tip 1 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 2 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 3 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 4 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 5 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 6 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 7 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 8 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 9 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 10 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.