Tip 1 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 2 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 3 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 4 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 5 : Add spinach and carrots to any soup, stew, or chili for added nutrients.

Tip 6 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 7 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 8 : Sprinkle fiber rich, whole-grain cereal on top of low-fat yogurt for a snack.

Tip 9 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 10 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.