Tip 1 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 2 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 3 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 4 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 5 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 6 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 7 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 8 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 9 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 10 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).