Tip 1 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 2 : 1/2 cup of oatmeal counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 4 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 5 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 6 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 7 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 8 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 9 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 10 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.