Tip 1 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 2 : Dairy foods contain a wealth of nutrients. Besides calcium, they also give you vitamin A and D, protein, potassium and magnesium.

Tip 3 : When choosing canned fruits, select fruit canned in 100% fruit juice or water rather than syrup.

Tip 4 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 5 : Keep vegetables separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : Rather than buying a vegetable pizza from a restaurant or a store, try sprucing up a cheese pizza with your favorite vegetables.

Tip 7 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 8 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : Use fat-free evaporated milk in recipes in place of heavy cream for the rich smooth taste without the fat and Calories.

Tip 10 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.