Tip 1 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 2 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 3 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 4 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 5 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 6 : 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 7 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 8 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 9 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 10 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.