Tip 1 : 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 2 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 3 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 4 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 5 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 6 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 7 : Serve �beans with greens�--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 8 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 9 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 10 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.