Tip 1 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 2 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 3 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 4 : 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 5 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 6 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 7 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 8 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 9 : 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 10 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.