Tip 1 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 2 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 4 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 5 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 6 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 7 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 8 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 9 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 10 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.