Tip 1 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 2 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 3 : Impress your guests and make a vegetable soufflé. Look online for ways to make corn, broccoli, or sweet potato soufflé.

Tip 4 : Try growing your own vegetables and herbs. You can start small with a few pots on your balcony or deck.

Tip 5 : Puree your leftover roasted tomatoes and make an easy homemade soup. Check out recipes online for ingredients you'll need.

Tip 6 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 7 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 8 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 9 : Read the ingredients list on food packages. The whole grain should be the first or second ingredient, after water.

Tip 10 : Need dessert for a special treat? Make home-made custards with fat-free milk. Look online for recipes.