Tip 1 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 2 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 3 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 4 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 5 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 6 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 7 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 8 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 9 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 10 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.