Tip 1 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 2 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 3 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 4 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.

Tip 5 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 6 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

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

Tip 8 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 9 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 10 : Create some new seafood pasta dishes. Look on-line for easy recipes.