Tip 1 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 2 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 3 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 4 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 5 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 6 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 7 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 8 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 9 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 10 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.