Tip 1 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 2 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 3 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 4 : Don’t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 5 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 6 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 7 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 8 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 9 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 10 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.