Tip 1 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 2 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 3 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 5 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 6 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 7 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 8 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 9 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 10 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.