Tip 1 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 2 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 3 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 4 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 5 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 6 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

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

Tip 8 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 9 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 10 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.