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 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 3 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 4 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 5 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 6 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 7 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 8 : Add dried apricots or prunes to your slow cooker when making beef brisket. Check online for different recipes.

Tip 9 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.

Tip 10 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.