Tip 1 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 2 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

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 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 5 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 6 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 7 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 8 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 9 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 10 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter