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

Tip 2 : Select lean choices--like turkey, roast beef, or chicken breast--for sandwiches instead of meats with more fat, like bologna or salami.

Tip 3 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 4 : Try this pasta idea. Grate zucchini lengthwise and cook with onions, garlic, and a little broth until tender. Add to spaghetti pasta and serve.

Tip 5 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 6 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 7 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 8 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 9 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 10 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.