Tip 1 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 2 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 3 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 4 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 5 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 6 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 7 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 8 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 9 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 10 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.