Tip 1 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 2 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 3 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 4 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 5 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 6 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 7 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 8 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 9 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 10 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.