Tip 1 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 2 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 3 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 4 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 5 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 6 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 7 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 8 : Add a tasty cheese topping--sprinkle shredded low-fat cheese on casseroles or vegetables.

Tip 9 : Make half your grains whole! This includes rice, bread, crackers, cereal, popcorn--look for the word "whole" on the ingredients list!

Tip 10 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.