Tip 1 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 2 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 3 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 4 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 5 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 6 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 7 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 8 : 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 9 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 10 : Vary your veggies by adding a new vegetable to a different meal each day.