Tip 1 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.

Tip 2 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 3 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 4 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 5 : Make a yummy homemade vegetable lasagna. Layer pasta, cooked vegetables, tomato sauce and sprinkle with low-fat cheese. Bake until ready!

Tip 6 : "Juice drinks" aren't real fruit juice--look for 100% juice on the label.

Tip 7 : Popeye had it right--use spinach in a salad or to top off a sandwich. Try its cousins--kale and collards--in soups and side dishes.

Tip 8 : If you are lactose intolerant--try lactose-free milk or calcium-fortified soymilk (soy beverage).

Tip 9 : While shopping, load up on packages of frozen vegetables. They cook in minutes with little preparation.

Tip 10 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.