Tip 1 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 2 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 3 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 4 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 5 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 6 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 7 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 8 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 9 : Bake or roast chicken instead of frying, and remove skin before eating, to lower saturated fat and Calories.

Tip 10 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.