Tip 1 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 2 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 3 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 4 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 5 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 6 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 7 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 8 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 9 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 10 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.