Tip 1 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 2 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 3 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 4 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 5 : 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 6 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 7 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 8 : To see if you're getting the right amount of protein foods each day, go to My Reports to see how you measure up.

Tip 9 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 10 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.