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

Tip 3 : Most fruits are naturally low in fat, sodium, and Calories, so have fruit in place of high-Calorie desserts.

Tip 4 : Make your own watermelon ice-it's a nice refreshment on a hot day. Check online for recipes.

Tip 5 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 6 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 7 : Add fruit like pineapple or fresh chunks of peaches to vegetable and meat kabobs.

Tip 8 : Top loin pork roast is a lean cut of meat. Serve it sliced, and save the rest for another meal.

Tip 9 : Not sure if you will use the whole bag of spinach? Add baby spinach leaves to a stir-fry, pasta sauce, salads, wraps or omelets.

Tip 10 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.