Tip 1 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 2 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 3 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 4 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 5 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 6 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 7 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 8 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 9 : 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 10 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.