Tip 1 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 2 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 3 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 4 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 5 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 6 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 7 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 8 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 9 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 10 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.