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

Tip 2 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 3 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 4 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 5 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 6 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 7 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 8 : 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 9 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 10 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.