Tip 1 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 2 : When choosing a whole grain product don't be fooled by the product's advertising. Look for "whole grain" in the ingredients list.

Tip 3 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 4 : Make croutons from whole-grain bread to use in salads.

Tip 5 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.

Tip 6 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 7 : Try different ways to use eggplant: Baba Ghanoush, eggplant parmesan, grilled eggplant sandwiches, or stuffed with rice and tomatoes.

Tip 8 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 9 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 10 : 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.