Tip 1 : For dessert, make a sugar-free chocolate or butterscotch pudding with fat-free or low-fat milk. Check online for recipes.

Tip 2 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 3 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 4 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 5 : Order veggie pizza with toppings like mushrooms, green peppers and onions - ask for extra veggies!

Tip 6 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 7 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 8 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 9 : Fruit is a very handy, ready-to-go food. Many kinds can be eaten with little to no preparation other than rinsing.

Tip 10 : Choose seafood rich in omega-3 fatty acids often, like salmon, Atlantic or Pacific mackerel, Pacific oysters, trout, sardines, and herring.