Tip 1 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 2 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145�F. Let meat rest at least 3 minutes before carving or eating.

Tip 3 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 4 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 5 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 6 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 7 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 8 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 9 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 10 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).