Tip 1 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 2 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 3 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 4 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 5 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 6 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 7 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 8 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 9 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 10 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.