Tip 1 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 2 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 3 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 4 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 5 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 6 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 7 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 8 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 9 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 10 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.