Tip 1 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 2 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 3 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 4 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 5 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 6 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 7 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 8 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 9 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 10 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.