Tip 1 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 2 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 3 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.

Tip 4 : Choose lean meat cuts for casserole dishes, like lean pork loin or sirloin for tamale pie. Check online for recipes.

Tip 5 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 6 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 7 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 8 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

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

Tip 10 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.