Tip 1 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 2 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 3 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 4 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 5 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 6 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 7 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 8 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 9 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 10 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.