Tip 1 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 2 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 3 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 4 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 5 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 6 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 7 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 8 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 9 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 10 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.