Tip 1 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 2 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 3 : Eat the most perishable fruit first. Bananas only last a few days, while apples will stay crisp in the fridge for over a week.

Tip 4 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 5 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 6 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 7 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 8 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 9 : Check the Nutrition Facts label found on many packaged meats to compare Calories, sodium, and saturated fat.

Tip 10 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.