Tip 1 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 2 : 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.

Tip 3 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 4 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 5 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 6 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 7 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 8 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 9 : What’s not part of the Dairy Group? Foods made from milk that have little or no calcium like cream cheese, cream, and butter.

Tip 10 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.