Tip 1 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 2 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 3 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 4 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 5 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 6 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 7 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 8 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 9 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.

Tip 10 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.