Tip 1 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 2 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 3 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 4 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 5 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 6 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 7 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 8 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 9 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 10 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.