Tip 1 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 2 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 3 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 4 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 5 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 6 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 7 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 8 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 9 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 10 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.