Tip 1 : Don't know what to do with leftovers? Puree roasted vegetables with chicken stock to make a hearty and flavorful soup.

Tip 2 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 3 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 4 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 5 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 6 : When serving chocolate pudding-- top it with sliced strawberries or bananas and chopped nuts.

Tip 7 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 8 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 9 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 10 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.