Tip 1 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

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

Tip 3 : Eat fruit as a between-meal snack instead of other high-Calorie foods.

Tip 4 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 5 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 6 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 7 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 8 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 9 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 10 : Calcium is a nutrient of public health concern. You can meet your calcium needs by drinking fat-free milk or eating low-fat yogurt.