Tip 1 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 2 : 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 3 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 4 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 5 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 6 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 7 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 8 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 9 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 10 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.