Tip 1 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 2 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 3 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 5 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 7 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 8 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 9 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 10 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.