Tip 1 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 2 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 3 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 4 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 5 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 6 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 7 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 8 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 9 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 10 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.