Tip 1 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 2 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 3 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 4 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 5 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 6 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 7 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 8 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 9 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 10 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.