Tip 1 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 2 : 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 3 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 4 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 5 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 6 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 7 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 8 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 9 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 10 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.