Tip 1 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 2 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 3 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 4 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 5 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 6 : On long car trips, pack fruit to snack on! Bananas, apples, plums, grapes, and nectarines all travel well!

Tip 7 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 8 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 9 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 10 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.