Tip 1 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 2 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 3 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 4 : Make a sweet potato casserole healthier by adding fruits and 100% fruit juice for sweetness instead of brown sugar and marshmallows.

Tip 5 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 6 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 7 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 8 : Add fruit to your brunch for additional color and flavor: sliced fruit or berries make a great topping on low-fat yogurt.

Tip 9 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 10 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.