Tip 1 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 2 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 3 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 4 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 5 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 6 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 7 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 8 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 9 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 10 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.