Tip 1 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.

Tip 2 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 3 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 4 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 5 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 6 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 7 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 8 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 9 : Greek yogurt makes a great substitute for sour cream--it is thick and rich tasting.

Tip 10 : Serve a watermelon salad for a refreshing treat. Check online for recipes.