Tip 1 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 2 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 3 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 4 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 5 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 6 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 7 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 8 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 9 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 10 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.