Tip 1 : Vary the fruits you choose to get a wider range of nutrients.

Tip 2 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 3 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 4 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 5 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 6 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 7 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 8 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 9 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 10 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!