Tip 1 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 2 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 3 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 5 : Switch up your protein! Trade in your ham sandwich for one made with peanut butter, tuna, or canned salmon for some healthy variety.

Tip 6 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.

Tip 7 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 8 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 9 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 10 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.