Tip 1 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

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

Tip 3 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 6 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 7 : Vary the fruits you choose to get a wider range of nutrients.

Tip 8 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 9 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 10 : Craving ice cream? Choose fat-free frozen yogurt instead.