Tip 1 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 2 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 3 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 4 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 5 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!

Tip 6 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 7 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 8 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 9 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 10 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.