Tip 1 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 2 : 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 3 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 4 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 5 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 6 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 7 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

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

Tip 9 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 10 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.