Tip 1 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 2 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 3 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 4 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 5 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 6 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 7 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 8 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 9 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 10 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.