Tip 1 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 2 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 3 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 4 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 5 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 6 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 7 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 8 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 9 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 10 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.