Tip 1 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 2 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 3 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 4 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 5 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 6 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 7 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 8 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 9 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 10 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.