Tip 1 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 2 : Adding 8 oz. of low-fat or fat-free milk to your meal is one of the easiest ways to get dairy.

Tip 3 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 4 : For a great quick and easy way to combine all your favorite vegetables, try a vegetable stir-fry.

Tip 5 : Craving something sweet? Instead of candy try having dried fruits like cranberries, cherries, or raisins.

Tip 6 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.

Tip 7 : Baking or grilling seafood high in omega-3s--like salmon, trout, Atlantic & Pacific mackerel, and herring--makes a quick and easy dinner.

Tip 8 : Add a vegetarian protein food to make a salad into a main dish--try garbanzo beans, kidney beans, soybeans or sunflower seeds.

Tip 9 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 10 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.