Tip 1 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 2 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 3 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 4 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 5 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 6 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 7 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 8 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 9 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 10 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!