Tip 1 : 1 flour tortilla (8 inches in diameter) counts as 2 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Cream, sour cream, and cream cheese are not included in the Dairy Group because they contain little or no calcium.

Tip 3 : For a fast lunch or supper, melt low-fat cheese over bread, add sliced tomatoes and sprinkle on chopped herbs.

Tip 4 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 5 : Add vegetarian meat substitutes (like tempeh or tofu) to soups and stews to boost protein without adding saturated fat or cholesterol.

Tip 6 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 7 : 1 cup cooked pasta or macaroni counts as 2 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 8 : Visit My Reports to check out your Protein Foods history chart and see how you've been doing with your intake over time.

Tip 9 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.

Tip 10 : Eat potatoes with the peel to get more nutrients like fiber, iron and potassium.