Tip 1 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 2 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 3 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 4 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 5 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 6 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 7 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 8 : Vary the fruits you choose to get a wider range of nutrients.

Tip 9 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 10 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.