Tip 1 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 2 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 3 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 4 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 5 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 6 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 7 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 8 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 9 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 10 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.