Tip 1 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 2 : Serve �beans with greens�--add cooked cannellini beans to cooked, drained kale. Season with pepper, lemon juice and oil.

Tip 3 : Add protein to your salads. Try different ingredients like eggs, tuna, grilled shrimp, chickpeas, or black beans.

Tip 4 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 5 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 6 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and saut� for a quick, easy stir-fry meal.

Tip 7 : When storing raw seafood, meat, and poultry, place them below ready-to-eat foods in the refrigerator.

Tip 8 : To incorporate more vegetables into your pizza or pasta--blend carrots, zucchini or spinach into the tomato sauce. Look online for recipes.

Tip 9 : Serve an avocado salad with seafood or chicken. Look online for recipes.

Tip 10 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).