Tip 1 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 2 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 3 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 4 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 5 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 6 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 7 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 8 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 9 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 10 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.