Tip 1 : Tuna and a few whole wheat crackers make a great snack.

Tip 2 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 3 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 4 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 5 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 6 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 7 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 8 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 9 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 10 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.