Tip 1 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 2 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 3 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 4 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 5 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 8 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 9 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 10 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.