Tip 1 : Make hot sandwiches for supper, with roasted lean pork or beef topped with saut�ed onion and peppers. Top with reduced fat cheese and melt.

Tip 2 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 3 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 4 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 5 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 6 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 7 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 8 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 9 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 10 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.