Tip 1 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

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

Tip 3 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 4 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 5 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 6 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 7 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 8 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 9 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 10 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.