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Turn carrots, zucchini and other low-calorie, high-fiber garden treats into the perfect pasta dishes.

If it's milk you crave—or you just want a calcium boost—try to incorporate low- or no-fat varieties into recipes and coffee drinks.

Study: Up to three servings of dairy per day may lower risk of death and cardiovascular disease.

An important aspect of weight loss is finding an eating pattern that meets nutritional needs while also limiting calories.

Lighten up on these substitutes.

Here's what you need to know about which fats are on the nice list and which are not so nice.