Tip 1 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 2 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 3 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 4 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 5 : Drizzle melted dark chocolate on your favorite berries for a special treat!

Tip 6 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 7 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 8 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 10 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.