Tip 1 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 2 : Search for recipes online to make some of your favorite vegetables.

Tip 3 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 4 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 5 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 6 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 7 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 8 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 9 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 10 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.