Tip 1 : 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 2 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 3 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 4 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 5 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 6 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 7 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 8 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 9 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 10 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.