Tip 1 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 2 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 3 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 5 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 6 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 7 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 8 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 9 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 10 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.