Tip 1 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 2 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 3 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 4 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 5 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.

Tip 6 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 7 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 8 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 9 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 10 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.