Tip 1 : You are more likely to drink what you buy--try to keep fat-free or low-fat milk on hand.

Tip 2 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 3 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 4 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 5 : Serve an Italian favorite--bruschetta. It can be made with tomatoes, basil and olive oil. Check online for recipes.

Tip 6 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 7 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 8 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 9 : Ready-to-eat, whole-grain cereal is a tasty whole grain snack. Check the Nutrition Facts label to find one that is lower in sugar.

Tip 10 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).