Tip 1 : Meat contains protein, iron, magnesium, zinc, Vitamin E and B Vitamins. For less fat, go with lean cuts.

Tip 2 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 3 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 4 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 5 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 6 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 7 : Fresh and frozen fruit such as raspberries, strawberries, blueberries and blackberries can be enjoyed throughout the year.

Tip 8 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 9 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 10 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.