Tip 1 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 2 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 3 : Make twice-baked sweet potatoes using ricotta or other low-fat cheeses in place of sour cream or cream cheese.

Tip 4 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 5 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 6 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 7 : 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 8 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 9 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 10 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.