Fruits – Focus on whole fruits:

• Eat seasonally! Checking what fruits are in season in your area can help save money.
• Craving something sweet? Try dried fruits like cranberries, mango, apricots, cherries, or raisins.
• To meet your fruit goal—keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Vegetables – Vary your veggies:

• Vary your veggies by adding a new vegetable to a different meal each day.
• Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.
• Vegetables go well with a dip or dressing. Try a low-fat dip or hummus with raw broccoli, red and yellow peppers, sugar snap peas, celery, cherry tomatoes or cauliflower.

Grains – Make half your grains whole grains:

• Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack.
• Whole grain pasta is great in baked dishes or pasta salad. If you choose refined grain pasta, make sure it’s enriched by checking the ingredient list.
• Ready-to-eat, wholegrain cereal is a tasty breakfast option or can be enjoyed as a whole grain snack.

Protein Foods – Vary your protein routine:

• Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.
• For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.
• Keep seafood on hand. Seafood, such as canned salmon, tuna, or crab and frozen fish is quick and easy to prepare.

Dairy – Move to low-fat or fat-free milk or yogurt:

• Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.
• For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.
• Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Limits – Drink and eat less sodium, saturated fats and added sugars:

• Many processed foods contain high amounts of sodium. Choose fresh vegetables, meats, poultry, and seafood when possible.
• Using spices or herbs, such as dill, chili powder, paprika, or cumin, and lemon or lime juice, can add flavor without adding salt.
• Keep it lean and flavorful. Try grilling, broiling, roasting, or baking—they don’t add extra fat.
• Simple substitutions can help you stay within your saturated fat limit. Try using nonfat yogurt when you make tuna or chicken salad.
• Split the sweet treats and share with a family member or friend.
• Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugars.