Tip 1 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 2 : Plan for 8 ounces of seafood each week--choose a variety of different kinds.

Tip 3 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 4 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 5 : Fruit and plain low-fat yogurt go great together. Enjoy them for breakfast or as a snack.

Tip 6 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 7 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 8 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 9 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.