Tip 1 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 2 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 3 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 4 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 5 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 6 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 7 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 8 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 9 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 10 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.