Tip 1 : Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts to replace, not add to, other protein foods.

Tip 2 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 3 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 4 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 5 : Vary your veggies by including celery, lima beans, or squash in your meals.

Tip 6 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 7 : Corn is a great and affordable vegetable to cook all year long. Buy it fresh, frozen, or canned!

Tip 8 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 9 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 10 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.