Tip 1 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 2 : For a quick supper, simmer boneless skinless chicken breasts in tomato sauce with veggies and Italian seasonings. Serve over pasta.

Tip 3 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 4 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 5 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : When eating out, ask for whole-wheat bread for your sandwiches.

Tip 8 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 9 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 10 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.