Tip 1 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 2 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 3 : Rinse and rub veggies under running water so that dirt and microbes can't be transferred to the food when peeling and cutting.

Tip 4 : Short on time: Buy ready-made pasta meals and add cooked vegetables such as broccoli, asparagus, or peas. Look for low-sodium pasta options

Tip 5 : Build some meals around plant-based protein sources, such as beans, lentils, tempeh, and tofu.

Tip 6 : Pack 100% fruit juice for lunches versus soda or other sugar-sweetened beverages.

Tip 7 : Choose fat-free or low-fat milk or yogurt more often than cheese. When selecting cheese, choose low-fat or reduced-fat versions.

Tip 8 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 9 : Vary your protein choices at a barbecue. Try bean burgers, soy hot dogs, or grilled tofu. Use a low-salt marinade to add flavor.

Tip 10 : Introduce whole grains bit by bit. Mix whole-grain cereal into your favorite cereal. Increase the whole grain amount slowly.