Tip 1 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 2 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 3 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 4 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 5 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 6 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 7 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 8 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 9 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

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