Tip 1 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 2 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 3 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 4 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 5 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 6 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 7 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 8 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 9 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 10 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.