Tip 1 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 2 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 3 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 4 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 5 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 6 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 7 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 8 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 9 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 10 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.