Tip 1 : Make croutons from whole-grain bread to use in salads.

Tip 2 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 3 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 4 : Vary the fruits you choose to get a wider range of nutrients.

Tip 5 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 6 : 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 7 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 8 : 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 9 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 10 : Serve a watermelon salad for a refreshing treat. Check online for recipes.