Tip 1 : 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 2 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 3 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 4 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 5 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 6 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 7 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 8 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 9 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 10 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.