Tip 1 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 2 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 3 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 5 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 6 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 7 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 8 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 9 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 10 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.