Tip 1 : Peanut butter adds protein to a snack. Try it on apple slices, celery, whole grain crackers, or a small square of dark chocolate.

Tip 2 : Keep frozen blueberries on hand. They make a great topping at breakfast for hot oatmeal, over yogurt or mixed into pancakes!

Tip 3 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 4 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.

Tip 5 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 6 : Curries and other ethnic dishes pair small amounts of meat or chicken with vegetables and seasonings. Check for recipes online.

Tip 7 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.

Tip 8 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 9 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.

Tip 10 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.