Tip 1 : 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 2 : Add tuna or shrimp to your salad for a seafood twist!

Tip 3 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 4 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 5 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 6 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 7 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 8 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 9 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 10 : Give your cooked vegetables (broccoli, cauliflower, asparagus) a splash of lemon juice. This will keep them looking fresh and tasting great.