Tip 1 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 2 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 3 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 4 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 5 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 6 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 7 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 8 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 9 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 10 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.