Tip 1 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

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 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.

Tip 4 : Make beans, peas, and soy products part of your meals often. Try black bean burgers, hummus, or stir-fried tofu.

Tip 5 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 6 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 7 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 8 : Use fat-free or low-fat milk to make condensed soups such as cream of mushroom, tomato, potato, or chicken. Check for low sodium options.

Tip 9 : Try a new recipe and get fruit into your dinner dishes--try chicken with apricots or lentils with apples and dried fruit.

Tip 10 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.