Tip 1 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 2 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 4 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 5 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 6 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 7 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 8 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 9 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 10 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.