Tip 1 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 2 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 3 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 5 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 6 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 7 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 8 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 9 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 10 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.