Tip 1 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 2 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 3 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 4 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 5 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 6 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 7 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 8 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 9 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 10 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.