Tip 1 : Cook your oatmeal or other hot cereal in fat-free or low-fat milk instead of water.

Tip 2 : Don't feel like cooking? When eating out, look for the vegetarian options on your menu as an easy way to meet your veggie goal.

Tip 3 : Check the Calories on dairy product labels. Choose the lower Calorie versions--those that are low-fat or fat-free, without added sugars.

Tip 4 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 5 : Much of the fat in chicken and turkey is in or under the skin. Remove skin and fat for a leaner, healthier meal.

Tip 6 : For something to snack on, use a yogurt dip to compliment raw vegetables. Look online for recipes.

Tip 7 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 8 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 9 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 10 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.