Tip 1 : Replace refined grains with whole grains. Buy whole-grain versions of foods like bread or pasta.

Tip 2 : Cook it once, eat twice. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish.

Tip 3 : Enjoy preparing foods in different ways. You can steam, grill, stir-fry, roast or stew your vegetables for a change in texture and flavor.

Tip 4 : Instead of a donut, pick yogurt and fruit for breakfast!

Tip 5 : Roasted pork tenderloin goes well with fruit. Serve with a fruit salad or a fruit salsa.

Tip 6 : 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 7 : Visit My Reports to check out your dairy history chart and see how you've been doing with your dairy intake over time.

Tip 8 : Separate raw meat, poultry, and seafood from other foods in your grocery cart and bags.

Tip 9 : Dairy foods provide calcium needed for bone growth and bone health throughout your life.

Tip 10 : 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.