Tip 1 : 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 2 : Use dark leafy greens, like romaine lettuce and spinach, to make salads. Add red and orange veggies for extra color and nutrition!

Tip 3 : Protein foods include: lean meats, seafood, poultry, eggs, beans and peas, nuts, seeds, and soy products.

Tip 4 : Grill vegetable kabobs as part of a barbecue meal. Try tomatoes, mushrooms, green peppers, and onions.

Tip 5 : Enjoy preparing chicken in different ways. You can roast, stew, sauté, broil or bake it for a variety of dishes.

Tip 6 : Veggie sushi is an easy way to add some vegetables. Order sushi rolls with cucumbers, mushrooms, asparagus, and/or carrots.

Tip 7 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 8 : Beans and peas, like lentils, pintos, and split peas, are protein foods that are naturally low in fat. They make great side or main dishes.

Tip 9 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 10 : Try a rice and beans dish with brown rice or use whole-grain couscous, quinoa, or bulgur instead.