Tip 1 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 2 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 3 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 4 : 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 5 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 6 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 7 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 8 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 9 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 10 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.