Tip 1 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 2 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 3 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 4 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 5 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 6 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 7 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 8 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 9 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 10 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.