Tip 1 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 2 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 3 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 4 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 5 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 6 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 7 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 8 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 9 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 10 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.