Tip 1 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 2 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 3 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 4 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 5 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 6 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 7 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 8 : 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 9 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 10 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.