Tip 1 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 2 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 3 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 4 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 5 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 7 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 8 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 9 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 10 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.