Tip 1 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 2 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 3 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 4 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 5 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 6 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 7 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 8 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 9 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 10 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.