Tip 1 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 2 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 3 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 4 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 6 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 7 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 8 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 9 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 10 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.