Tip 1 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 2 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 3 : 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 4 : Jazz up raw vegetables with hummus dip or bean spread.

Tip 5 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 6 : Need a snack? Try a whole-grain snack chip, such as baked tortilla chips.

Tip 7 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 8 : Make a switch to fat-free milk. If you currently drink whole milk, first switch to reduced fat (2%), then low-fat (1%), and then fat-free (skim).

Tip 9 : Cook eggs in low-fat ways--try hard cooked eggs, poached eggs, or baked eggs. Or, scramble in a non-stick pan without fat.

Tip 10 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).