Tip 1 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 2 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 3 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : 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 6 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 7 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 8 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 9 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 10 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.