Tip 1 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 2 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 3 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 4 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 5 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 6 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 7 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 8 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 9 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 10 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.