Tip 1 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 2 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 3 : Make croutons from whole-grain bread to use in salads.

Tip 4 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 5 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : Impress your guests and make a vegetable soufflé. Look online for ways to make corn, broccoli, or sweet potato soufflé.

Tip 7 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 8 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 9 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 10 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.