Tip 1 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

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

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 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 7 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 8 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 9 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 10 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.