Tip 1 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 2 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 3 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 4 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 5 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 6 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 7 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 8 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 9 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 10 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.