Tip 1 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 2 : Don’t run out of milk. Keep low-fat evaporated milk handy. Add it to scrambled eggs or your morning coffee.

Tip 3 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 4 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 5 : Choose lean ground beef. The label should say at least 92% lean. Look for ground beef that is 92% to 95% lean.

Tip 6 : Search for recipes online to make some of your favorite vegetables.

Tip 7 : 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 8 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 9 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 10 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.