Tip 1 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 2 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 3 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 4 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 5 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 6 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 7 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 8 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 9 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 10 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).