Tip 1 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 2 : Add your favorite seafood to a salad or make a seafood omelet.

Tip 3 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 4 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 5 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.

Tip 6 : Don�t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 7 : 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 8 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 9 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 10 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.