Tip 1 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 2 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 3 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 4 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 5 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 6 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 7 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 8 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 9 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 10 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.