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 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 3 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 4 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 5 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 6 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 7 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 8 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 9 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 10 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.