Tip 1 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 2 : Choose fruit! Ask for fruit, like sliced apples, a fruit cup, or 100% fruit juice at a fast food restaurant instead of fried foods.

Tip 3 : Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens, baby carrots or celery sticks.

Tip 4 : Fruit purees make colorful sauces. Simply crush fresh fruit like strawberries or ripe peaches and serve over waffles or angel food cake.

Tip 5 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 6 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 7 : Three-bean salads add protein and are great as side dishes, main dishes, or snacks with tortilla chips.

Tip 8 : Vary your veggies by including beans or peas in mixed dishes such as chili or minestrone soup.

Tip 9 : Did you know there are over 100 varieties of squash? Check online for a new recipe today.

Tip 10 : Having a snack attack? Reach for whole-wheat crackers - top them with hummus or a little peanut butter.