Tip 1 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 2 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 3 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 4 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 5 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 6 : For less cholesterol-replace some egg yolks with egg whites. Two egg whites = 1 whole egg.

Tip 7 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 8 : Whole-grain pasta is great in baked dishes (lasagna, mac & cheese). Give a taste test and see if anyone can tell the difference.

Tip 9 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 10 : Try a new fruit. Fruits vary in vitamins and minerals--mix it up to get the essential nutrients.