Tip 1 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 2 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 3 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 4 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 5 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 6 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 7 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 8 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 9 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 10 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.