Tip 1 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 2 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 3 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 4 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 5 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 6 : Don�t want to eliminate all sweets? Try a drizzle of chocolate fudge sauce on a pear, banana, or berries..

Tip 7 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 8 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 9 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 10 : 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.