Tip 1 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 2 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 3 : 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 4 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 5 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 6 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 7 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 8 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 9 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 10 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.