Tip 1:
Consider these substitutions to make your favorite recipes healthier:

• Replace 1 cup oil with 1 cup unsweetened applesauce
• Replace 1 cup fat with ½ cup prune puree
• Replace 1 cup heavy cream with 1 cup evaporated skim milk
• Replace 1 egg with 2 egg whites or ¼ cup liquid egg substitute
• Replace regular cream cheese with fat-free cream cheese

Tip 2:
When using nuts in a recipe, toast nuts in the oven at 350° for 10-12 minutes. This brings out their intense flavor, so the amount called for may be reduced.

Tip 3:
If a recipe calls for cheddar cheese, choose "sharp" cheddar cheese. The flavor will be stronger, so less may be used in a recipe.

Tip 4:
When eating salad, try dipping your fork in the dressing first, then pick up the salad with your fork to take a bite to eat. This will reduce the total amount of dressing you would have used if you poured the dressing onto your salad all at once.

Tip 5:
Dining out may be a challenge when trying to eat healthy. Order items described as baked, grilled, broiled, boiled, poached, stir-fried, or steamed. Avoid menu items described as fried, creamy, au gratin, alfredo, hollandaise, or smothered.

Tip 6:
Choose baked chips over traditional fried chips.

Tip 7:
Choose margarine labeled as "trans-fat free." Take note of the nutrition label and monitor the amount of trans-fat in cookies, chips, crackers and other foods.

Tip 8:
Eat a rainbow of colorful fruits and vegetables for higher vitamin, antioxidant, and phytochemical content. Choose bright red tomatoes, orange sweet potatoes, dark green broccoli, and deep blue blueberries, just to name a few.

Tip 9:
Don't skip breakfast; you may be more likely to overeat later in the day.

Tip 10:
When selecting beef, choose cuts labeled "round" or "loin," such as top or bottom round, sirloin, or tenderloin. These cuts are leaner than other cuts of beef, saving you fat grams and calories!

For More Healthy Eating Tips, visit:
United States Department of Agriculture - (www.mypyramid.gov)