Tip 1 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 2 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 3 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 4 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 5 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 6 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 7 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 8 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 9 : 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 10 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.