Tip 1 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 2 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 3 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 4 : Need a snack? Spread peanut butter on apple slices or top frozen yogurt with berries or slices of kiwi fruit.

Tip 5 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 6 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 7 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 8 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 9 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 10 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.