Tip 1 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 2 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 3 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 4 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 5 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 6 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 7 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 8 : 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 9 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 10 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.