Tip 1 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 2 : Make croutons from whole-grain bread to use in salads.

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

Tip 4 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 5 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 6 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 7 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 8 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 9 : Look for lower fat cheeses like part-skim mozzarella, or reduced fat versions of Monterey Jack, Swiss, Colby, Cheddar & Muenster.

Tip 10 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.