Tip 1 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 2 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 3 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 4 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 5 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 6 : Serve seafood twice a week-it's simple! Make patties with canned salmon, crab, or tuna, or use them on a seafood sandwich.

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 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 9 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 10 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.