Tip 1 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 2 : Be food safe! Cook poultry to 165° F, and chopped or ground beef, lamb, veal, and pork to 160° F.

Tip 3 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 4 : On a long drive or shopping trip, pack cut-up vegetables in a baggie. Skip the impulse to buy less healthful snacks.

Tip 5 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 6 : Frozen juice bars (100% juice) count as fruit and make healthy alternatives to those that may contain a lot of added sugars.

Tip 7 : Avoiding milk because you are lactose intolerant? Get the health benefits of milk by selecting lactose-free dairy products.

Tip 8 : Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.

Tip 9 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.

Tip 10 : Sunflower and pumpkin seeds, almonds, walnuts and peanuts are all protein foods. Use them in your meals or snacks.