Tip 1 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 2 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 3 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 4 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 5 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 6 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

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

Tip 8 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 9 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 10 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.