Tip 1 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 2 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 3 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Keep your food safe! Wash your hands, utensils & cutting boards before and after contact with raw meat, poultry, seafood & eggs.

Tip 5 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 6 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 7 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 8 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 9 : Try an Asian-inspired stir-fry: Sauté mushrooms, bean sprouts, bell peppers, onions, minced garlic and ginger. Serve with rice or noodles.

Tip 10 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.