Tip 1 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 2 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 3 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 4 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 5 : Make croutons from whole-grain bread to use in salads.

Tip 6 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 7 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 8 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 9 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 10 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.