Tip 1 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 2 : Tip for eating out: Share entr�es with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 3 : 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 4 : Vary the fruits you choose to get a wider range of nutrients.

Tip 5 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 6 : Nuts are a good source of protein but high in Calories. Keep portions small�1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 7 : 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 8 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.