Tip 1 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 2 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 3 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 4 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 5 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 6 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 7 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 8 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 9 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 10 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.