Tip 1 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 2 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 3 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 4 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 5 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 6 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 7 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

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

Tip 9 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 10 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.