Tip 1 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 2 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 3 : Use low-fat milk to make bread pudding. Check online for recipes.

Tip 4 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 5 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 6 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 7 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 8 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 9 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 10 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.