Tip 1 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 2 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

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

Tip 4 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 5 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 6 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 7 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 8 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 9 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 10 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.