Tip 1 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 2 : Search for recipes online to make some of your favorite vegetables.

Tip 3 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 4 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 5 : 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 6 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 7 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 8 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 9 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 10 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.