Tip 1 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 2 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 3 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 4 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 5 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 6 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 7 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 8 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 9 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 10 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.