Tip 1 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 2 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 3 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 4 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 5 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 6 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 7 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 8 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 9 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 10 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.