Tip 1 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 2 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 3 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 4 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 5 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 6 : Use low-fat buttermilk in pancakes or waffles for a weekend brunch. Look for recipes online.

Tip 7 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 8 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 9 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 10 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.