Tip 1 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 2 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 3 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 4 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 5 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 6 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 7 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 8 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 9 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 10 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.