Tip 1 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 2 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 3 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 4 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 5 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 6 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 7 : Keep a good selection of rinsed fruit in the fridge for a quick and refreshing snack. (Rinse berries just before serving.)

Tip 8 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 9 : 1 medium-sized muffin is about 2.5 oz of grain. Do you know how many ounces of grain you need each day?

Tip 10 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.