Tip 1 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145�F. Let meat rest at least 3 minutes before carving or eating.

Tip 2 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 3 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 4 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 5 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 6 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 7 : Try a low-fat or reduced-fat Swiss cheese to get your calcium without all the sodium and fat.

Tip 8 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 9 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 10 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.