Tip 1 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 2 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 3 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 4 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 5 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 6 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 7 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 8 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 9 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 10 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.