Tip 1 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 2 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 3 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 4 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 5 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 6 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 7 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 8 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 9 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 10 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.