Tip 1 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 2 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 3 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 4 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 5 : Just because bread is brown, doesn’t mean it is a whole grain. Check for whole grains on the ingredients list.

Tip 6 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 7 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 8 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 9 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 10 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.