Tip 1 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 2 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 3 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 4 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 5 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 6 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 7 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 8 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 9 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 10 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.