Tip 1 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 2 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 3 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 4 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 5 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 6 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 7 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 8 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 9 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.