Tip 1 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 2 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 3 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 4 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 5 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 6 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 7 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 8 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 9 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 10 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.