Tip 1 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 2 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 3 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 4 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 5 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 6 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 7 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 8 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

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

Tip 10 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.