Tip 1 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 2 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 3 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 4 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 5 : Vary the fruits you choose to get a wider range of nutrients.

Tip 6 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 7 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 8 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 9 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 10 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.