Tip 1 : A regular-size slice of bread counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 2 : Most people need from 5 to 7 ounces of protein foods a day. Check to see “What counts as an ounce” in the Protein Foods Group.

Tip 3 : Sick of the same old salad? Try tossing your frozen vegetables in a skillet and sauté for a quick, easy stir-fry meal.

Tip 4 : Stews can make a small amount of lean meat or chicken go a long way. Check online for recipes.

Tip 5 : 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 6 : Rinse fruits under running water before preparing or eating them to remove dirt and microbes on the surface.

Tip 7 : Soups and puddings made with fat-free or low-fat milk can help you get the dairy you need.

Tip 8 : Cut your Calories by finishing your meal with a flavorful fruit salad instead of cookies or cake.

Tip 9 : Make croutons from whole-grain bread to use in salads.

Tip 10 : For a plant-based protein meal, try bean burgers, lentil burgers, or pita halves with falafel (spicy ground chick pea patties).