Tip 1 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 2 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 3 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 4 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 5 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 6 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 7 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 8 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 9 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 10 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.