Tip 1 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 2 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 3 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 4 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 5 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 6 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 7 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 8 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

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 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.