Tip 1 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 2 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 3 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 4 : Add non-fat powdered milk to casseroles, soups or pasta dishes to get added calcium.

Tip 5 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 6 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 7 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 8 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 9 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 10 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.