Tip 1 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 2 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 3 : Impress your guests and make a vegetable souffl�. Look online for ways to make corn, broccoli, or sweet potato souffl�.

Tip 4 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 5 : Try an Asian-inspired stir-fry: Saut� mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 6 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 7 : 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 8 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 9 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 10 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.