Tip 1 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 2 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 3 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 4 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 5 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 6 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 7 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 8 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 9 : 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 10 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.