Tip 1 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 2 : 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 3 : Make roasted tomatoes--Cut tomatoes into wedges, drizzle with olive oil, season with garlic and herbs. Roast and serve as a side dish.

Tip 4 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 5 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 6 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 7 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 8 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 9 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 10 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.