Tip 1 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 2 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 3 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 4 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 5 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 6 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 7 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 8 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 9 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 10 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.