Tip 1 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 2 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 3 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 4 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 5 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 6 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 7 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 8 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.

Tip 9 : Make fruit kabobs using pineapple chunks, bananas, grapes, and berries. Use yogurt as a sauce for your fruity snack or side dish.

Tip 10 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.