Tip 1 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 2 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 3 : Serve ‘beans with greens’--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 4 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 5 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 6 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 7 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 8 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 9 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 10 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.