Tip 1 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 2 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 3 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 4 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 5 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

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 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 8 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 9 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 10 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.