Tip 1 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 2 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 3 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.

Tip 4 : 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 5 : Don�t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 6 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 7 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 8 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 9 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 10 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.