Tip 1 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 2 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 3 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 4 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 5 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 6 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 7 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 8 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 9 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 10 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.