Vitamin B-12, added Rich Foods

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

Tip 2 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 3 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 4 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 5 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 6 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 7 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 8 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 9 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 10 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.