Tip 1 : Keep perishable protein foods out of the "danger zone"--temperatures between 40o and 140o F. Two hours is the limit.

Tip 2 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 3 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.

Tip 4 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 5 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 6 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.

Tip 7 : 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 8 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 9 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 10 : Jazz up your vegetables with low-fat dressings or dips. Try hummus or a bean spread as a dip for veggies.