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 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 3 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 4 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 5 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 6 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 7 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 8 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 9 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the �planned-over� meat.

Tip 10 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!