Tip 1 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 2 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 3 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 4 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 5 : Impress your guests and make a vegetable soufflé. Look online for ways to make corn, broccoli, or sweet potato soufflé.

Tip 6 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 7 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 8 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 9 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 10 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.