Tip 1 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 2 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 3 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 4 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 5 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 6 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

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

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

Tip 9 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 10 : Get your whole grains by adding brown rice to soup for a hearty meal.