Tip 1 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 2 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 3 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 4 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 5 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 6 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 7 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 8 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 9 : Fat-free milk has the same amount of calcium and other essential nutrients as whole milk, but less fat and Calories.

Tip 10 : What’s the issue with whole milk? An 8-oz glass contains about the same amount of saturated fat as 5 strips of bacon.