Tip 1 : Broil lean beef cuts--sirloin, top round, or flank steak. Sliced into strips, it’s great on a salad, sandwich or by itself.

Tip 2 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 3 : For dessert, have a baked apple or a pear, or browse online for another healthy fruit dessert idea.

Tip 4 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 5 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 6 : For a special treat, make homemade ice cream sandwiches using frozen yogurt and peanut butter between graham crackers.

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

Tip 8 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 9 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 10 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.