Tip 1 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 2 : Every fruit counts: Fresh, dried, frozen, and canned (in water or 100% juice)! Pick the one that works for you.

Tip 3 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 4 : Include fruit at breakfast! Top cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.

Tip 5 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 6 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 7 : Top slices of angel food cake with blended fresh or frozen strawberries and add a dollop of low-fat yogurt.

Tip 8 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.

Tip 9 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 10 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.