Tip 1 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 2 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 3 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 4 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 5 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 6 : Try a new fruit this week--visit an ethnic supermarket and buy something you haven't tried before.

Tip 7 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 8 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 9 : Some cheeses have a lot of sodium. Use them in small amounts to add flavor, and omit additional salt.

Tip 10 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.