Tip 1 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 2 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 3 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 4 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 5 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 6 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 7 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 8 : 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 9 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 10 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and saut� for a quick, easy stir-fry meal.