Tip 1 : Add tuna or shrimp to your salad for a seafood twist!

Tip 2 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 3 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 4 : Even if you don�t eat the peel, rinse and rub fruit under running water before peeling or cutting so that dirt and microbes don�t transfer.

Tip 5 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 6 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 7 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 8 : Enjoy eggs as your protein food choice--up to one a day, on average, doesn't raise blood cholesterol levels!

Tip 9 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 10 : Keep dried fruits handy. Try dried apricots, bananas, apples, pineapple, cherries, figs, dates, or cranberries.