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 : Vary the fruits you choose to get a wider range of nutrients.

Tip 3 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 4 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 5 : Tuna and a few whole wheat crackers make a great snack.

Tip 6 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 7 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 8 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 9 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 10 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.