Tip 1 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 2 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 3 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 4 : Mix whole-grain cereal with unsalted nuts and dried fruit for a great afternoon snack.

Tip 5 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 6 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 7 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 8 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 9 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 10 : Be food safe! Cook whole cuts of beef, lamb, veal, and pork to 145°F. Let meat rest at least 3 minutes before carving or eating.