Tip 1 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 2 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 3 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 4 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 5 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 6 : 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 7 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 8 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 9 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 10 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.