Tip 1 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 2 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 3 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 4 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 5 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 6 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 7 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 8 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 9 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 10 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.