Tip 1 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 2 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 3 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 4 : 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 5 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 6 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 7 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 9 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 10 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.