Tip 1 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 2 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 3 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 4 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 5 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 6 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 7 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 8 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 9 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 10 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.