Tip 1 : Use whole grains in mixed dishes, such as barley in vegetable soup or bulgur wheat in casseroles.

Tip 2 : Make croutons from whole-grain bread to use in salads.

Tip 3 : Make twice-baked potatoes with plain yogurt instead of sour cream. Top with chopped green onions or chives.

Tip 4 : Switch it up. Make vegetables your main-dish by topping a salad with your choice of a protein food.

Tip 5 : Most vegetables are naturally low in fat, sodium, and Calories, so have them in place of high-Calorie snacks.

Tip 6 : Make hot sandwiches for supper, with roasted lean pork or beef topped with sautéed onion and peppers. Top with reduced fat cheese and melt.

Tip 7 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

Tip 8 : 1/2 cup of brown rice counts as 1 oz of whole grains. Use My Plan to see how many ounces of grains you need each day.

Tip 9 : In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Tip 10 : Get your whole grains while watching a movie at home - snack on popcorn with little or no salt and butter.