Tip 1 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

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 : Stock up on frozen vegetables for quick and easy cooking in the microwave.

Tip 4 : Whole grains are good for your health! Make at least half your grains whole to get the benefits.

Tip 5 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : Vegetables can be an easy part of picnics. Serve a bowl of raw veggies with a low-Calorie dip along with sandwiches.

Tip 8 : Not all protein foods come from animals. Vegetarian options include beans, peas, nuts, nut butters, seeds, and soy products.

Tip 9 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 10 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.