Tip 1 : Fruit yogurt can contain added sugars--try mixing fresh fruit into plain yogurt instead.

Tip 2 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 3 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 4 : For a change, try whole-wheat pasta in macaroni and cheese or pasta salad.

Tip 5 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 6 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 7 : Look for lower sodium choices in the deli. Choose lean deli meats instead of higher fat sausages, hot dogs, bologna, or salami.

Tip 8 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 9 : Make dinner once and serve it twice. Roast a larger cut of lean meat. Make a second meal using the ‘planned-over’ meat.

Tip 10 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.