Tip 1 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 2 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 3 : 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 4 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 5 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

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 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 10 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.