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

Tip 2 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 3 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 4 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 5 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 6 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 7 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 8 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 9 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.

Tip 10 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145�F. Let meat rest at least 3 minutes before carving or eating.