Tip 1 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 2 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 5 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 6 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 7 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 8 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 9 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 10 : Craving ice cream? Choose fat-free frozen yogurt instead.