Tip 1 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 2 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 3 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 4 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 5 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 6 : Add tuna or shrimp to your salad for a seafood twist!

Tip 7 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 8 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 9 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 10 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.