Tip 1 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 2 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 3 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 4 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 5 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 6 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 7 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 8 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 9 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 10 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.