Tip 1 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 2 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 3 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 4 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 5 : 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 6 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 7 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 8 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 9 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 10 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.