Tip 1 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 2 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 3 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 4 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 5 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 6 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 7 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 8 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 9 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 10 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.