Tip 1 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 2 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 3 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 4 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 5 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 7 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 8 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 9 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 10 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.