Tip 1 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 2 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 3 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 4 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 5 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 6 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 7 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 8 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 9 : 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 10 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.