Tip 1 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 2 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 3 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 4 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 5 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 6 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 7 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 8 : Whole milk and regular cheese are higher in saturated fat. Low-fat or fat-free versions have the calcium without the fat.

Tip 9 : Search for recipes online to make some of your favorite vegetables.

Tip 10 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.