Tip 1 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 2 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 3 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 4 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 5 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 8 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 9 : 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 10 : To get calcium at lunch, use low-fat cheese on your sandwich.