Tip 1 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 2 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 3 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 4 : Every day is a new day to meet your fruit goal! By keeping up the good work, it can become a habit.

Tip 5 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 6 : Boneless chicken breasts are great for quick stir-fries--add peppers, onion, garlic, ginger...and red pepper flakes if you like heat!

Tip 7 : Serve a watermelon salad for a refreshing treat. Check online for recipes.

Tip 8 : To meet your fruit goal--keep fresh fruit rinsed and where you can see it. Reach for a piece when you need a snack.

Tip 9 : Tostadas can be made in minutes by topping a toasted tortilla with cooked meat or chicken, beans, lettuce, and salsa.

Tip 10 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.