Tip 1 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 2 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 3 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 4 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 5 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 6 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 7 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 8 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 9 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 10 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.