Tip 1 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 2 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 3 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 4 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 5 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 6 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.

Tip 7 : Search for recipes online to make some of your favorite vegetables.

Tip 8 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 9 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 10 : Does your produce keep going bad before you can eat it? Try frozen fruit instead--they provide the same nutritional value.