Tip 1 : 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 2 : Try a whole-grain pancake or waffle mix to start off your day. If made from scratch, use whole-wheat flour for half the flour.

Tip 3 : Going out--think ethnic. Indian, Thai and Chinese dishes offer lots of yummy vegetable options.

Tip 4 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 5 : Love cheesy mashed potatoes? Look for low-fat cheese blends or part-skim ricotta--to whip into your creation.

Tip 6 : Create a whole-grain pilaf using a mixture of barley, wild rice, and brown rice. Check online for recipes.

Tip 7 : Choose dark green vegetables like Swiss chard, spinach, and broccoli. They are high in nutrients and low in Calories.

Tip 8 : In addition to getting calcium from milk and yogurt, you also get potassium, which can help your blood pressure.

Tip 9 : Make a smoothie by blending fat-free milk or yogurt with fresh or frozen fruit. Try bananas, peaches, or mixed berries.

Tip 10 : Read the Nutrition Facts label when buying cheese--compare the saturated fat and sodium content and choose the one with the lowest amounts.