Tip 1 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 2 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 3 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 5 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 6 : Eat seasonally! Checking what fruits are in season in your area can help save money.

Tip 7 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 8 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 9 : Great job focusing on dairy! Foods in the Dairy Group provide nutrients such as calcium, potassium, vitamin D, and protein.

Tip 10 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.