Tip 1 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 2 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

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

Tip 4 : Need a snack? Have a glass of low-sodium vegetable juice and a few whole-wheat crackers to take away the hunger pangs.

Tip 5 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 6 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 7 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 8 : Roast a whole chicken. When cooled, remove the skin, bones, and fat. Serve the meat as is, or use in a recipe.

Tip 9 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 10 : Top your salad with a hard cooked egg to add protein and other nutrients.