Tip 1 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 2 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 3 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 4 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 5 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 6 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 7 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 8 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 9 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.

Tip 10 : Eat fruit as a between-meal snack instead of other high-Calorie foods.