Tip 1 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 2 : 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 3 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, dried or canned fruits.

Tip 4 : Add fruit like sliced apples, pears, or a few berries to your salad bowl.

Tip 5 : Many seafood choices are low in mercury, including shrimp, salmon, sardines, oysters, clams, haddock, flounder, catfish, and tilapia.

Tip 6 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 7 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 8 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 9 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.

Tip 10 : Eat seasonally! Checking what fruits are in season in your area can help save money.