Tip 1 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 2 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 3 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 4 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 5 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 6 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 7 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 8 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 9 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 10 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.