Tip 1 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.

Tip 2 : Pack a fruit for lunch--tangerines, apples, bananas, or grapes pack well. Small containers of peaches or applesauce are easy and convenient!

Tip 3 : For a breakfast that satisfies (and keeps you away from the mid-morning donuts)--add an egg.

Tip 4 : Here’s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!

Tip 5 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 6 : Include fruit at dinner! Add crushed pineapple to coleslaw or include orange sections or grapes in a salad.

Tip 7 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 8 : Vegetable or bean soups go towards your daily vegetable target. Choose lower sodium versions.

Tip 9 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

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