Tip 1 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 2 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 3 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 4 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 5 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 6 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 7 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 8 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 9 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 10 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.