Tip 1 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 2 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 3 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 4 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 5 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 6 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 7 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 8 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

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

Tip 10 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.