Need recommendation for table backup approach

I'm new at FMP and am building a brand new application in which the database structure is evolving as I continue to expand the scope of the application.

During this development period, I want to be able to export the contents of my test database (5 main tables, but growing) so that I can easily restore tables individually -- or any combination of them. At this point the database isn't large enough for file size to be a factor. But I occassionally find a need to restructure a table or change a data type (e.g., text to numeric), so I need to allow for simple table- and item-level changes.

Of the TWELVE different formats offered in Specify Output File, I'm only familiar with CSV, TAB and XLS. Their simple characteristics would probably keep me out of trouble. The FP7 format sounds promising, but what if the a table definition changes?

Considering my purposes at this point, can someone recommend a good approach ... or at least elaborate on major advantages and disadvantages in order to help me make a good choice.

Thanks for your help.