Tip 1 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

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

Tip 3 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 4 : Add tuna or shrimp to your salad for a seafood twist!

Tip 5 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 6 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 7 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 8 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 9 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 10 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.