Tip 1 : 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 2 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 3 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 4 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

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

Tip 6 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 7 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 9 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.