Tip 1 : Use a food thermometer to check the internal temperature of meat, poultry, and fish�you can�t tell if it's cooked by the way it looks.

Tip 2 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 3 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 4 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 5 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 6 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 7 : 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 8 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 9 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 10 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.