Tip 1 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 2 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 3 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 4 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 5 : Tasty and easy fruit sauces can be made in your blender. Try combining fruits, such as pear and mango, or a variety of berries.

Tip 6 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 7 : Dried fruit (raisins, dates, cranberries) and fresh fruit (chopped apples or pears) make a great combination. Add nuts for an extra crunch.

Tip 8 : Make mini pizzas with open face whole-wheat English muffins. Top with sauce, veggies and low-fat cheese for a tasty treat!

Tip 9 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 10 : What do whole grains do for you? Whole grains provide many nutrients that are vital for the health and maintenance of our bodies.