Tip 1 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 2 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 3 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 4 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 5 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 6 : Add sweetness to your whole-grain cereals with fruit. Top cereal with sliced bananas, canned peaches, raisins or frozen fruit!

Tip 7 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 8 : Try grilling, broiling, poaching, or roasting protein foods. These cooking methods don't add extra fat.

Tip 9 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 10 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.