Tip 1 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

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

Tip 3 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 4 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 5 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 6 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 7 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 8 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 9 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 10 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.