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

Tip 2 : Eat seasonally! Checking what fruits are in season in your area can help save money.

Tip 3 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 4 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 5 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 6 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 7 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 8 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 9 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 10 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.