Tip 1 : Try rolled oats or a crushed, unsweetened whole-grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Tip 2 : Jazz up the standard breakfast--add blueberries, sliced banana, and other fruits on cereal or oatmeal--or have a grapefruit.

Tip 3 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 4 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 5 : Pack a peanut butter and banana sandwich with a bag of homemade trail mix for lunch.

Tip 6 : Visit your favorite breakfast diner and order a veggie omelet to start your day with vegetables.

Tip 7 : Looking for a fast, fruity snack? Make a smoothie by blending plain yogurt with your favorite fruit. Freeze fruit first or add ice.

Tip 8 : Eat seasonally! Checking what vegetables are in season in your area can help save money and support your local farmers.

Tip 9 : In the Dairy Group, 1 cup = 1 cup milk, yogurt, or fortified soymilk (soy beverage); 1 � oz. natural cheese; or 2 oz. processed cheese.

Tip 10 : For a quick and easy casserole, soup, or stir-fry, add frozen vegetables.