Tip 1 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 2 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 3 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 4 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 5 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 6 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 7 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 8 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 9 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 10 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!