Tip 1 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 2 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 3 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 4 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 5 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 6 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 7 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 8 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 9 : Use your summer vegetables to make homemade salsa. Check online for recipes.

Tip 10 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.