Tip 1 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 2 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 3 : Make a main dish salad with thin slices of cooked lean beef and a little crumble of blue cheese on top of salad greens.

Tip 4 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 5 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 6 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 7 : Don�t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 8 : 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 9 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 10 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.