Tip 1 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 2 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 3 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 4 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 5 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 7 : Search for recipes online to make some of your favorite vegetables.

Tip 8 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 9 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

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