Tip 1 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 2 : Add extra chopped vegetables (tomatoes, mushrooms, onions, or spinach) to store-bought pasta sauces. Simmer until vegetables are tender!

Tip 3 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 4 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 5 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 6 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 7 : Choose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter

Tip 8 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 9 : Keep canned fruit (in 100% juice or water) like mandarin oranges on hand for a quick addition to any recipe--check for recipes online.

Tip 10 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.