Tip 1 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

Tip 2 : Focus on Fruit! A diet rich in fruits and vegetables may decrease the risk of many chronic diseases. Keep working towards your fruit goal!

Tip 3 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 4 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 5 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 6 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 7 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 8 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.

Tip 9 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 10 : Use fruit in your holiday stuffing--try apples, cranberries, raisins, or prunes. Check online for recipes.