Tip 1 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 2 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 3 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 4 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 5 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 6 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 7 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 8 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.

Tip 9 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 10 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.