Tip 1 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 2 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 3 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 4 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 5 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 6 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 7 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 8 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 9 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 10 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.