Tip 1 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 2 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 3 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

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

Tip 5 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 6 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 7 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 8 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 9 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 10 : Three ways to thaw seafood, meat or poultry safely: In the refrigerator; in cold water, changed every 30 minutes; or in the microwave.