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calcium, or add orange sections for a sweet taste.

-- Make healthy ingredient substitutions within your recipes. Use low-fat

milk instead of cream. Add cinnamon, vanilla extract or nutmeg in

place of sugar. Season vegetables with herbs and spices rather than

butter, salt or sauces. Try the following combinations: cilantro with

rice and bean dishes, basil with tomato-based recipes, garlic with

beef, rosemary with chicken, oregano with potatoes, and parsley with

soups.

-- Stay away from the frying pan. Healthier options include grilled

steak, baked chicken and steamed vegetables. Such methods will rid

recipes of excess fat, and will help maintain foods' flavor.

-- Saute with low-sodium broth rather than oil. Or opt for nonstick

cookware.

-- Decrease saturated fat by using less butter than a recipe calls for.

Saturated fats raise cholesterol levels which can, in turn, increase

your risk of heart disease.

-- Take advantage of your freezer. Prepare more food than necessary for

one meal, then freeze the remainder in single portions for a later

date. Next time you're too busy to cook, you'll have a healthy meal

ready to go.

Focus on Fruits and Vegetables

-- Fruits and vegetables are not only essential to a healthy diet, but

also help reduce the risk of cardiovascular disease. Fruits and

vegetables also reduce the risk of cancer and type 2 diabetes, help

prevent stroke, and control blood pressure and cholesterol levels.

-- Get the most out of your calories. Fruits and vegetables contain

vitamins, minerals, potassium and fiber. They also help you avoid

overeating by helping you feel full.

-- Aim for two cups of fruit each day. Examples of one cup include one