Vitamin D2 (ergocalciferol) Rich Foods

Tip 1 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 2 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 3 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 4 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 5 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 6 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 7 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 8 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 9 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 10 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.