Tip 1 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 2 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 3 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 4 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 5 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 6 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 7 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 8 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 9 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.

Tip 10 : Search for recipes online to make some of your favorite vegetables.