Tip 1 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

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

Tip 3 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 4 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 5 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 6 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 7 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 8 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

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

Tip 10 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).