Tip 1 : Some whole grains are a good source of fiber. Look for breads that have at least 3 grams of fiber per serving on the Nutrition Facts label.

Tip 2 : Multi-grain, stone-ground, 100% wheat, cracked wheat, or seven-grain doesn't equal whole-grain. Look for the word "whole"!

Tip 3 : When shopping, head to the produce section first. Buy seasonally available fresh fruit for the best price and flavor.

Tip 4 : Looking for plant-based protein? Give veggie burgers a try. Burgers made from beans, soy, or vegetables are available.

Tip 5 : Change up your salads. Add surprise ingredients to your routine salads, such as Swiss chard, mango, or tuna.

Tip 6 : Make sure you buy enough fresh, canned, frozen, and/or dried fruit to last between shopping trips.

Tip 7 : Make a healthier quiche by using low-fat milk and reduced-fat cheese in your recipe.

Tip 8 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 9 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 10 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.