Tip 1 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 2 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 3 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 4 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 6 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 7 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 8 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 9 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 10 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.