Tip 1 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 2 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 3 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 4 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 5 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 6 : Select vegetables with more potassium, such as beet greens, lima beans, spinach, and lentils.

Tip 7 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 8 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 9 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 10 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.