Tip 1 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 2 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 3 : A chicken salad with chicken breast chunks, Romaine lettuce, veggies, and a vinaigrette makes a great lunch or dinner.

Tip 4 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 5 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 6 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

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 : Fresh pork is a good source of protein. The leanest choices include pork loin, tenderloin, center loin, and ham.

Tip 9 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 10 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.