Tip 1 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 2 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 3 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 4 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.

Tip 5 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 6 : 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 7 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 8 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 9 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 10 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.