Tip 1 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 2 : Dairy foods can reduce the risk of low bone mass or osteoporosis--so keep eating them throughout your life.

Tip 3 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 4 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 5 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 6 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 7 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 8 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 9 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 10 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.