Tip 1 : 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 2 : Keep cut-up fruit at eye level in the refrigerator. It will be the first thing you see when you open the door!

Tip 3 : Make time for breakfast every day! Choose whole-wheat bread, oatmeal, or whole-grain waffles.

Tip 4 : Dried fruits make a great snack. They are easy to carry and store well. Just remember 1/2 cup dried fruit counts as 1 cup of fruit.

Tip 5 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 6 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 7 : Get your whole grains by adding brown rice to soup for a hearty meal.

Tip 8 : Replacing sour cream with low-fat yogurt in recipes will reduce the Calories and add calcium.

Tip 9 : Add pureed vegetables, like carrots, sweet potatoes, and beans to soup for a thicker, heartier texture.

Tip 10 : In pancakes and muffins, experiment with substituting half the flour with oat or whole-wheat flour. (They may need more leavening).