Tip 1 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 2 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 3 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 4 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 5 : Milk and yogurt have more potassium and are lower in sodium than most cheese. Also, most milk is fortified with vitamin D.

Tip 6 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 7 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 8 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 9 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 10 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.