Tip 1 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 2 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 3 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 4 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 5 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 6 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 7 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 8 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 9 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 10 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.