Tip 1 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 2 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 3 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 4 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 5 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 6 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 7 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 8 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 9 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 10 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.