Tip 1 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 2 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 3 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 4 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 5 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 6 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 7 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 8 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 9 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 10 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.