Tip 1 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 2 : Make a summer salad: Mix together diced tomatoes, cucumbers, and sweet onions with a citrus vinaigrette. Top if off with low-fat feta crumbles.

Tip 3 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 4 : Are you a fan of peanut butter and banana sandwiches? Try substituting other fruits.

Tip 5 : Shred carrots or zucchini into meatloaf, casseroles, quick breads, and muffins.

Tip 6 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 7 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 8 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 9 : Whole grains are great in mixed dishes. Try using brown rice in a casserole, or quinoa in a salad.

Tip 10 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.