Tip 1 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 2 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 3 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 5 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 6 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 7 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 8 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 9 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 10 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.