Tip 1 : Is your fresh fruit salad turning brown? Mix in acidic fruits like oranges or pineapple (or lemon juice) to keep fruit looking fresh.

Tip 2 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 3 : Milk and milk products are the primary source of calcium in American diets. Use My Plan to see how much you need each day.

Tip 4 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 5 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 6 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 7 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 8 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 9 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.

Tip 10 : For a sweet treat, make a low-fat flan using fat-free evaporated milk. Check online for recipes.