Tip 1 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 2 : 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 3 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 4 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 5 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 6 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 7 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 8 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 9 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

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