Tip 1 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 2 : For lean protein food choices, select boneless skinless chicken breasts, turkey cutlets, lean beef or pork cuts, or seafood.

Tip 3 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 4 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 5 : For a flavorful pork picadillo stew--use lean pork with onions, peppers, tomatoes, raisins and green olives. Check online for recipes.

Tip 6 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 7 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 8 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 9 : Check out the freezer section for seafood. Flash-frozen seafood retains the nutrients and taste of fresh seafood.

Tip 10 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.