Tip 1 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 2 : Use a food thermometer to check the internal temperature of meat, poultry, and fish—you can’t tell if it's cooked by the way it looks.

Tip 3 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 4 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 5 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 6 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 7 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 8 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 9 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 10 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.