Tip 1 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 2 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 3 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 4 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 5 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 6 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 7 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 8 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 9 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 10 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.