Tip 1 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 2 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 3 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 4 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 5 : Looking for a new way to eat Brussels sprouts? They can be boiled, saut�ed, or oven roasted to go along with any meal.

Tip 6 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 7 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 8 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 9 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 10 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.