Tip 1 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 2 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

Tip 3 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 4 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 5 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 6 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 7 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 8 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 9 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 10 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.