Tip 1 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 2 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 3 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 4 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 5 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 6 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 7 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 8 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 9 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 10 : If you get hungry before dinner is served, have a piece of fruit to tide you over.