Tip 1 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 2 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 3 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 4 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 5 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 6 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 7 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 8 : Add tuna or shrimp to your salad for a seafood twist!

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!