Tip 1 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 2 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

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

Tip 4 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 5 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 6 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 7 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 8 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 9 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 10 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.