Tip 1 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 2 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 3 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 4 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 5 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 6 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 7 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 8 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 9 : Need a healthier dessert? Try baked fruit desserts. Check online for recipes that have little added sugars or solid fats.

Tip 10 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.