Tip 1 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 2 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 3 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 5 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

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

Tip 7 : Tuna and a few whole wheat crackers make a great snack.

Tip 8 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 9 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 10 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.