Tip 1 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 2 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 3 : 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 4 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 5 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 6 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 7 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 8 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 9 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 10 : Bring a healthy option to a summer celebration. Offer hot, grilled fruit kabobs or cold and colorful cantaloupe and honeydew skewers.