Tip 1 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 2 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 3 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 4 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 5 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 6 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 7 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 8 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 9 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 10 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.