Tip 1 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 2 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 3 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 4 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 5 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 6 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 7 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.

Tip 8 : Nuts are a good source of protein but high in Calories. Keep portions small—1 ounce of almonds (25 nuts) has about 170 Calories.

Tip 9 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 10 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.