Tip 1 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 2 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 3 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 4 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 5 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 6 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 7 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 8 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 9 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 10 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.