Tip 1 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 2 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 3 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 4 : Cuts of beef with less fat--round steaks, roasts, top loin, top sirloin, and chuck shoulder--are all lean protein food choices.

Tip 5 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 6 : Include milk as a beverage at meals. Choose fat-free or low-fat milk for less saturated fat and Calories.

Tip 7 : Does your produce keep going bad before you can eat it? Try frozen vegetables instead--they offer the same nutritional value.

Tip 8 : Search for recipes online to make some of your favorite vegetables.

Tip 9 : 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 10 : An ounce equivalent of protein foods is 1 oz of meat, poultry, or seafood, ¼ cup beans, 1 egg, 1 T. peanut butter, or ½ oz nuts or seeds.