Tip 1 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 2 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 3 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 4 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 5 : Tuna and a few whole wheat crackers make a great snack.

Tip 6 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 7 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

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 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 10 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.