Tip 1 : Eat seasonally! Checking what fruits are in season in your area can help save money.

Tip 2 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 3 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 4 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 5 : Looking for the best kinds of dairy products to control Calories? Choose fat-free or low-fat milk or yogurt.

Tip 6 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 7 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 8 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 9 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 10 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options