Tip 1 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 2 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 3 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 4 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 5 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 6 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 7 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 8 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 9 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 10 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.