Tip 1 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 2 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 3 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 4 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 5 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 6 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 7 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 8 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 9 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 10 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.