Tip 1 : Use up leftover whole-grain bread or crackers as bulk in a meat loaf (or meat-less loaf). Check online for recipes.

Tip 2 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 3 : Tuna and a few whole wheat crackers make a great snack.

Tip 4 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 5 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 6 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 7 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 8 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 9 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 10 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!