Tip 1 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 2 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 3 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 4 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 5 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 6 : Add tuna or shrimp to your salad for a seafood twist!

Tip 7 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 8 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 9 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 10 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.