Tip 1 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 2 : Make vegetables part of your lunch every day by eating veggie wraps, pizzas or sandwiches.

Tip 3 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 4 : To thicken stews and soups use pureed, cooked vegetables such as carrots, onions or potatoes.

Tip 5 : Broil or bake chicken breasts marinated in lemon juice, oregano, garlic and oil for Mediterranean style flavor.

Tip 6 : Eat seafood in place of meat or poultry twice a week. Include some seafood high in omega-3s like salmon, trout, and herring.

Tip 7 : Craving ice cream? Choose fat-free frozen yogurt instead.

Tip 8 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 9 : Try different types of cheese: Cheddar, Swiss, Parmesan, Monterey Jack, mozzarella, or ricotta cheese. Look for low-fat versions.

Tip 10 : 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.