Tip 1 : 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 2 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 3 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 4 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 5 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 6 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 7 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 8 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 9 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 10 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.