Tip 1 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 2 : Can you make hummus? Blend canned chickpeas (garbanzo beans), garlic, olive oil, lemon juice & tahini (sesame seed paste). Enjoy!

Tip 3 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.

Tip 4 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 5 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 6 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 7 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 8 : Flavored milk has Calories from added sugars--try flavoring your plain low-fat milk with cocoa powder or vanilla extract.

Tip 9 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 10 : Instead of high fat pasta sauces like alfredo, try part-skim ricotta mixed with pesto for a creamy sauce.