Tip 1 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 2 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 3 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 4 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 5 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 6 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 7 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 8 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 9 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 10 : Eat fruit as a between-meal snack instead of other high-Calorie foods.