Tip 1 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 2 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 4 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 5 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 6 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 7 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 8 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 9 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 10 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.