Tip 1 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 2 : Keep your bones strong! Make the Dairy Group part of your eating routine to help maintain bone mass throughout life.

Tip 3 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 5 : Even if you don’t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don’t transfer.

Tip 6 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 7 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 8 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 9 : 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 10 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.