Tip 1 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 2 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 5 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 6 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 7 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 8 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 9 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 10 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.