Tip 1 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 2 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 3 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 4 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 5 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 6 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 7 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 8 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.