Tip 1 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 2 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 3 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 4 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 5 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 6 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 7 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 8 : Tuna and a few whole wheat crackers make a great snack.

Tip 9 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 10 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.