Tip 1 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 2 : 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 3 : Looking for a new way to eat Brussels sprouts? They can be boiled, sautéed, or oven roasted to go along with any meal.

Tip 4 : Make a breakfast-on-the-go smoothie by blending fat-free yogurt or milk with vanilla extract and a frozen banana.

Tip 5 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 6 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 7 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 8 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).

Tip 9 : 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 10 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.