Tip 1 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 2 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 3 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 4 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 5 : Tuna and a few whole wheat crackers make a great snack.

Tip 6 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 7 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 8 : Don’t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 9 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 10 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.