Tip 1 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 2 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 3 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 4 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 5 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 6 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 7 : When making home-made desserts--experiment. Replace half of the white flour with whole-grain flour, or look for whole grain recipes online.

Tip 8 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 9 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 10 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.