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 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 3 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 4 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 5 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 6 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 7 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 8 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 10 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.