Tip 1 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 2 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 3 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 4 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 5 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 6 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 7 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 8 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 9 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 10 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.