Tip 1 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 2 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 3 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 4 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 5 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 6 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 7 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 8 : Vary the fruits you choose to get a wider range of nutrients.

Tip 9 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 10 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.