Tip 1 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 2 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 3 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 4 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 5 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 6 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 7 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 8 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 9 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

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.