Tip 1 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 2 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 3 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 4 : Ordering in doesn’t have to mean a meal without vegetables. Order vegetable pizza or vegetable lo mein next time you have dinner delivered.

Tip 5 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 6 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 7 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 8 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 9 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 10 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.