Tip 1 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.
Tip 2 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.
Tip 3 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.
Tip 4 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.
Tip 5 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.
Tip 6 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.
Tip 7 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.
Tip 8 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.
Tip 9 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.
Tip 10 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.