Tip 1 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 2 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 3 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 4 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 5 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 6 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 7 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 8 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 9 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 10 : Vary your veggies by including celery, lima beans, or squash in your meals.