Tip 1 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).

Tip 2 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 3 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 4 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 � oz. natural cheese; or 2 oz. processed cheese.

Tip 5 : Make the majority of your choices whole or cut-up fruit rather than juice to get fiber.

Tip 6 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 7 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 8 : Walnuts are great in salads, and slivered almonds in veggie dishes. When you add nuts, cut back on meat or poultry portions in the meal.

Tip 9 : Try substituting yogurt for butter or margarine in baked goods to keep them moist and lower in Calories.

Tip 10 : For dessert, try low-fat yogurt or pudding as a dip for fruits like strawberries or melon balls.