Tip 1 : Keep a bowl of cut-up veggies in a see-through container in the refrigerator so they are easier to spot.

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 : Whole grains can be a good source of dietary fiber--choose grains with more fiber for additional health benefits.

Tip 4 : Soymilk (soy beverage) fortified with calcium is a great alternative for those who don't or can't drink cow's milk.

Tip 5 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 6 : Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).

Tip 7 : Need a dip for your fruit? Mix plain yogurt with a dash of vanilla, or add your favorite spice, like cinnamon, for a new flavor.

Tip 8 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 9 : Expand your fruit horizons--have you tried papaya, passion fruit, litchi, star fruit, or pomegranate?

Tip 10 : Serve a watermelon salad for a refreshing treat. Check online for recipes.