Tip 1 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 2 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 3 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 4 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 5 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 6 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 7 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 8 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 9 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 10 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.