Tip 1 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 2 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 3 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 4 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 5 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 6 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 7 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 8 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 10 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)