Tip 1 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 2 : Make it easier to include plenty of vegetables in your day by always having them on hand--fresh, frozen, and canned (choose no-salt-added).

Tip 3 : Make croutons from whole-grain bread to use in salads.

Tip 4 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 5 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 6 : Add veggies to any meal when you are in a hurry. Healthy short cuts include packaged shredded carrots or salads in a bag.

Tip 7 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 8 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 9 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 10 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.