Tip 1 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 2 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 3 : Eat seasonally! Checking what fruits are in season in your area can help save money.

Tip 4 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 5 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 6 : 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 7 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 8 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 9 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 10 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).