Tip 1 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 2 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 3 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 4 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 5 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 6 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 7 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 8 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 9 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 10 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.