Tip 1 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 2 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 3 : Make half your plate fruits and vegetables. Be adventurous and try a new fruit and vegetable each week.

Tip 4 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 5 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 6 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 7 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 8 : 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 9 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 10 : Create some new seafood pasta dishes. Look on-line for easy recipes.