Tip 1 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 2 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 3 : Add toasted peanuts or cashews--instead of meat--as the protein food in a vegetable stir-fry.

Tip 4 : For variety in your protein foods at breakfast, try hard cooked eggs, soy-based sausage, or peanut butter on toast.

Tip 5 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 6 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 7 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 8 : Tired of marinara? For another vegetable-based pasta sauce, try spinach pesto. Look for recipes online.

Tip 9 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 10 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.