Tip 1 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.

Tip 2 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 3 : Support your health and community by buying locally-grown vegetables. Try visiting a farmers market near you.

Tip 4 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 5 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 6 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 7 : 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 8 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 9 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 10 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.