Tip 1 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 2 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 3 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 4 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 5 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 6 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 7 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 8 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 9 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 10 : Tuna and a few whole wheat crackers make a great snack.