Tip 1 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 2 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 3 : Make hot sandwiches for supper, with roasted lean pork or beef topped with saut�ed onion and peppers. Top with reduced fat cheese and melt.

Tip 4 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 5 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 6 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 7 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 8 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 9 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 10 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.