Tip 1 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 2 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 3 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 4 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 5 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 6 : Add color to salads with baby carrots, shredded red cabbage, or green beans. Include seasonal veggies for variety throughout the year.

Tip 7 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 8 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 9 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 10 : For car trips, pack a mixture of unsalted nuts, seeds and dried fruit for a crunchy, protein-packed snack.