Tip 1 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 2 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 3 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 4 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 5 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 6 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 7 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 8 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 9 : Grains are divided into 2 subgroups, whole grains and refined grains. Make at least half your grains whole.

Tip 10 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.