Tip 1 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 2 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 3 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 4 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 5 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 6 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 7 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 8 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 9 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 10 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.