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 : Cut-up fresh or canned fruit (canned in juice or water) makes a great waffle topping--you can skip the syrup and whipped cream.

Tip 3 : Don�t be misled about which products are whole grain. Read the ingredients list to look for whole grains as the first ingredient.

Tip 4 : Make your own vegetarian burgers with cooked black beans, mushrooms, seasonings, and egg or oatmeal. Form into patties and pan grill.

Tip 5 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 6 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.

Tip 7 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 8 : For an easy breakfast or snack on the go, try a fruit smoothie with frozen peaches, berries, and low-fat yogurt.

Tip 9 : Take a walk around the block after dinner. If you are still hungry, have a piece of fruit instead of a rich dessert.

Tip 10 : Be sure to drain all fat off ground beef after cooking--for less fat and Calories.