Tip 1 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 2 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 3 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 4 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 5 : Make croutons from whole-grain bread to use in salads.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 8 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 9 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!

Tip 10 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.