Tip 1 : Shopping tip: Find specials and coupons in your local paper or online for discounts on fresh, frozen, or canned vegetables.

Tip 2 : 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 3 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 4 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 5 : Add tuna or shrimp to your salad for a seafood twist!

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

Tip 7 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 8 : Beans can be the basis for many dishes. Slow cook them with other vegetables and seasonings for low-cost, nutrient-packed meals.

Tip 9 : Can you name four different ways you like to eat tomatoes? Try something new and healthy like tomato pie recipe.

Tip 10 : Choose fat-free or low-fat milk as your beverage at meals for an easy way to get calcium.