Tip 1 : Applesauce isn't just for snacks! Use it in place of some oil when baking. Experiment--replace some oil with the same amount of applesauce!

Tip 2 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 3 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 4 : Be creative. When apples are abundant--make apple butter, to use in place of jam. Check online for recipes without added sugars.

Tip 5 : 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 6 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 7 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 8 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 9 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 10 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.