Tip 1 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 2 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 3 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 4 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 5 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 6 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 7 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 8 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 9 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 10 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.