Tip 1 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 2 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 3 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 4 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 5 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 6 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 7 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 8 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 9 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 10 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.