Tip 1 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 2 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 3 : Make a healthy Southwestern dip with tomatoes, black beans, black-eye peas, and corn. Season with chili powder or jalapenos.

Tip 4 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 5 : Try mixing different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.

Tip 6 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 7 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 8 : Make beans and peas part of your meals often; try chili with kidney or pinto beans, lentil soup, or baked beans.

Tip 9 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 10 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.