Tip 1 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.

Tip 2 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 3 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!

Tip 4 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 5 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 6 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 7 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 8 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 9 : To get calcium at lunch, use low-fat cheese on your sandwich.

Tip 10 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.