Tip 1 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 2 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : Calcium-fortified soymilk (soy beverage) provides similar amounts of calcium as in milk. It is available in low and non-fat versions.

Tip 6 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 7 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 8 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 9 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 10 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.