Tip 1 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 2 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 3 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 4 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 5 : Most "regular" size bagels weigh about 4 oz and ~290 Calories! That's 4 oz of your grain needs for the day.

Tip 6 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 7 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 8 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 9 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 10 : Use your summer vegetables to make homemade salsa. Check online for recipes.