Tip 1 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 2 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 3 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 4 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 5 : 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 6 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 7 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 8 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 9 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 10 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.