Tip 1 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 2 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 3 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

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 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 7 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 8 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 9 : 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 10 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.