Tip 1 : 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 2 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 3 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 4 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 5 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 6 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 7 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 8 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 9 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 10 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.