Tip 1 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 2 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 3 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 4 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 5 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 6 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.

Tip 7 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 8 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 9 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 10 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.