Tip 1 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 2 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 3 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 4 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 5 : Vary the fruits you choose to get a wider range of nutrients.

Tip 6 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 7 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 8 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 9 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 10 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.