Tip 1 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 2 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 3 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 4 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 5 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 6 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 7 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 8 : Search for recipes online to make some of your favorite vegetables.

Tip 9 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 10 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.