Tip 1 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 2 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 3 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 6 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

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

Tip 8 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 9 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 10 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.