6. Put your proteins into rotation.
Why? Americans eat too much protein, on average, and too much of it comes from animal sources. A meat-heavy diet is linked to a higher risk of heart disease and cancer. Better: a diet that's primarily plant-based. That's why introducing more vegetarian meals, ideally three to four times a week, is an easy way to boost overall nutrition -- and save money.
How? Shoot for a mix like this: Red meat once a week, poultry one to two times a week, seafood or vegetarian three to four times a week. Eventually, your goal should be to have red meat twice a month or less.
Tip: Train yourself to think of protein as a side dish to the vegetables and grains, not as a main dish. Thomas Jefferson recommended reserving meat for a flavoring -- a "condiment for the vegetables," Michael Pollan writes in In Defense of Food.
