Tip 1 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 2 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 3 : Running short on time? Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked quickly this way.

Tip 4 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 5 : Create some new seafood pasta dishes. Look on-line for easy recipes.

Tip 6 : Select vegetables with more potassium, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice).

Tip 7 : Chicken and white bean chili is a tasty way to combine protein foods with a great flavor and bounty of nutrients.

Tip 8 : Chowders make a delicious supper dish --make your own with seafood, vegetables, and low-fat milk. Look for recipes online.

Tip 9 : A good way to start your day with dairy is to use fat-free or low-fat milk instead of water to make oatmeal or hot cereal.

Tip 10 : Here�s a fun game to keep you focused on your veggies--how many red/orange vegetables can you name in 10 seconds? Eat one today!