Tip 1 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 2 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 3 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 4 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 5 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 6 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 7 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 8 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 9 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 10 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.