Tip 1 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 2 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

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 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 5 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 6 : Tuna and a few whole wheat crackers make a great snack.

Tip 7 : Use a food thermometer to check the internal temperature of meat, poultry, and fish�you can�t tell if it's cooked by the way it looks.

Tip 8 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 9 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 10 : Serve �beans with greens�--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.