Tip 1 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 2 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 3 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 4 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 5 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

Tip 6 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 7 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 8 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 9 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 10 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.