Tip 1 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 2 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 3 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.

Tip 4 : Rinse veggies under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 5 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

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

Tip 7 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 8 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.