Tip 1 : Tired of eating plain vegetables? Add slivered almonds or cashews to a vegetable stir-fry.

Tip 2 : Make a mini pizza using a portabella mushroom for the crust. Top with tomato sauce, veggies, and low-fat mozzarella cheese, and broil.

Tip 3 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 4 : 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!

Tip 5 : Serve sliced raw vegetables with a yogurt dip to take to a party.

Tip 6 : When eating out, choose something at each meal that includes vegetables, such as a stir-fry, kebobs, or vegetable fajitas.

Tip 7 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : A small amount of lean meat adds great flavor to dishes made with beans or whole grains. Try chicken chili or turkey barley soup.

Tip 9 : Use the food label to find whole grains such as whole rye, whole wheat, whole-grain corn and wild rice.

Tip 10 : Plunge asparagus quickly into boiling water to blanch--then add to a pasta salad or serve as a side dish.