Tip 1 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 2 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 3 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 5 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 6 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 7 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 8 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 9 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 10 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.