Tip 1 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 2 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 3 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 4 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 5 : Add tuna or shrimp to your salad for a seafood twist!

Tip 6 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 7 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 8 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 9 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 10 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.