Tip 1 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 2 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 4 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 5 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 6 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 7 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 8 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 10 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.