Tip 1 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 2 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 3 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 4 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 5 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 6 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 7 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 8 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 9 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 10 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.