Tip 1 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 2 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 3 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 4 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 5 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 7 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 8 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.

Tip 9 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 10 : Instead of a donut, pick yogurt and fruit for breakfast!