Tip 1 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 2 : Vary the fruits you choose to get a wider range of nutrients.

Tip 3 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 4 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 5 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 6 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 7 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 8 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 9 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 10 : Many lean cuts of meat need long, slow moist cooking--invest in a slow cooker for melt-in-your mouth meats without too much fat.