Tip 1 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 2 : 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 3 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 4 : Search for recipes online to make some of your favorite vegetables.

Tip 5 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.

Tip 6 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 7 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 8 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 9 : Osteoporosis (thinning of bones) can be reduced by routinely eating low-fat or fat-free dairy food --at all ages and stages of life.

Tip 10 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.