Tip 1 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 2 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 3 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 4 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 5 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 6 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 7 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 8 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

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 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.