Tip 1 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 2 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 3 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 4 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 5 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 6 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 7 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 8 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 9 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 10 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.