Tip 1 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 2 : How many different fruit salads can you make? Share ideas with friends to create a variety.

Tip 3 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 5 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 6 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 7 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 8 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 9 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 10 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.