Tip 1 : 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 2 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 3 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 4 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 5 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 6 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 7 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 8 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 9 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 10 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.