Tip 1 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 2 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 3 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 4 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 5 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 6 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 7 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 8 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 9 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 10 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.