Tip 1 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 2 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 3 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 4 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 5 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 6 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 7 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 8 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 9 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 10 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.