Tip 1 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 2 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 3 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

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

Tip 5 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 6 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 7 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 8 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 9 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 10 : 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.