Tip 1 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 2 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 3 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 4 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 5 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 6 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

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

Tip 8 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 9 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 10 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.