Tip 1 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 2 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 3 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 4 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 5 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 6 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

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

Tip 8 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 9 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 10 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.