Tip 1 : Vary your veggies. Try new vegetables and find recipes online. Why not try bok choy, artichokes, beets, or kale?

Tip 2 : Did you know that calcium fortified soymilk (soy beverage) is considered part of the Dairy Group? Its nutrients are very similar to low-fat milk.

Tip 3 : Get your vegetables while eating out. Request extra vegetables on your sandwich or wrap to boost your daily intake.

Tip 4 : For a fun snack--dip a frozen banana in low-fat yogurt and roll it in crushed cereal.

Tip 5 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 6 : Try baked sweet potato fries instead of regular fries. Look for recipes online.

Tip 7 : Vary your veggies by adding a new vegetable to a different meal each day.

Tip 8 : Shopping tip: Find specials and coupons in your local paper or online for discounts on low-fat or fat-free dairy foods.

Tip 9 : Put rinsed and cut vegetables in a bowl or bag on a shelf in your refrigerator where you can see them.

Tip 10 : Fruit with a low-fat yogurt dip makes a great party snack. Use melon, apples, bananas, berries, grapes and provide toothpicks!