Tip 1 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 2 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 3 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 4 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 5 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.

Tip 6 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 7 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 8 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 9 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 10 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.