Tip 1 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 2 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 3 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 4 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 5 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 6 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 7 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 8 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 9 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 10 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.