Tip 1 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 2 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 3 : Vary the fruits you choose to get a wider range of nutrients.

Tip 4 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 5 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 6 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 7 : 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 8 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 9 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 10 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.