Tip 1 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 2 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 3 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

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

Tip 5 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 6 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 7 : What could you do with radishes? Roast with other vegetables or eat raw on top of a salad for a spicy and crunchy texture.

Tip 8 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 9 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 10 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).