Tip 1 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 2 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 3 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 5 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 6 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 7 : Make your own fruit sauce like strawberry rhubarb to use as a topping on frozen desserts, pancakes or waffles.

Tip 8 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 9 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 10 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.