Tip 1 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 2 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 3 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : 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 6 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 7 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 8 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 9 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 10 : Add spinach and carrots to any soup, stew, or chili for added nutrients.