Tip 1 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 2 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 3 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 4 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 5 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 6 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 7 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 8 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 9 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 10 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.