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 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 3 : When shopping, choose some quick and easy fruits, like bananas or pre-cut pineapple chunks.

Tip 4 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 5 : For an easy supper--slow cook skinned chicken pieces, veggies, and seasonings in reduced-sodium chicken broth.

Tip 6 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 7 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.

Tip 8 : Buy fresh, seasonal vegetables. They cost less and are more likely to be at their peak flavor.

Tip 9 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 10 : Choosing whole grains that are higher in fiber may help reduce constipation. They also may reduce the risk of cardiovascular disease.