Tip 1 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 2 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 3 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 4 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 5 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 6 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 7 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 8 : Make croutons from whole-grain bread to use in salads.

Tip 9 : Cut-up fruit makes a great snack. Cut them yourself, or buy pre-cut packages of fruit pieces like pineapple or melon.

Tip 10 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.