Tip 1 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 2 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 3 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 4 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

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

Tip 6 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 7 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 8 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 9 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 10 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.