Tip 1 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 2 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 3 : Impress your guests and make a vegetable souffl�. Look online for ways to make corn, broccoli, or sweet potato souffl�.

Tip 4 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 5 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 6 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 7 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 8 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 9 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 10 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.