Tip 1 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 2 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 3 : 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 4 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 5 : Add tuna or shrimp to your salad for a seafood twist!

Tip 6 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 7 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 8 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 9 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 10 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.