Tip 1 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 2 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 3 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 4 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 5 : Make hot sandwiches for supper, with roasted lean pork or beef topped with saut�ed onion and peppers. Top with reduced fat cheese and melt.

Tip 6 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 7 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 8 : 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 9 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145�F. Let meat rest at least 3 minutes before carving or eating.

Tip 10 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.