Tip 1 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 2 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 3 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 4 : 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 5 : Cut the Calories but keep all the calcium--switch from whole (150 Calories) to low-fat (100 Calories) or fat-free (80 Calories) milk.

Tip 6 : If you get hungry before dinner is served, have a piece of fruit to tide you over.

Tip 7 : Search for recipes online to make some of your favorite vegetables.

Tip 8 : Don’t forget to eat your greens! Collards, Swiss chard, mustard greens, kale, and broccoli rabe are tasty side dishes.

Tip 9 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 10 : Skip or limit the breading on meat, poultry, or fish. Breading adds Calories and can increase the amount of fat soaked up during frying.