Tip 1 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 2 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 3 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 4 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 5 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 6 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 7 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 8 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 9 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 10 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.