Tip 1 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 2 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 3 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 4 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 5 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 6 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 7 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 8 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 9 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 10 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.