Tip 1 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 2 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 3 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 4 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 5 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 6 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 7 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 8 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 9 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 10 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.