Tip 1 : Explore the dried fruit section--how about dates, figs, prunes, or dried apricots? They make great snacks!

Tip 2 : Add grated carrots for a surprising crunch to a peanut butter sandwich.

Tip 3 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 4 : Serve ‘beans with greens’--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 5 : Tip for eating out: Share entrées with a friend. Have one person order a meat dish, and the other order a vegetable dish or a large salad.

Tip 6 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 7 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 8 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 9 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

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.