Tip 1 : 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 2 : Try something new--choose less common whole grains (amaranth, quinoa, millet, and triticale). Look for recipes online.

Tip 3 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 ½ oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 6 : Combine plain yogurt with your favorite low-fat salad dressing for a different veggie dip.

Tip 7 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 8 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 9 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 10 : Eat dairy for a snack on the run--grab low-fat cheese sticks, yogurt, or a home-made smoothie.