Tip 1 : Try making a sandwich with 100% whole-wheat pita bread, whole-grain tortillas, or whole-wheat wraps!

Tip 2 : To get some extra dairy, add some shredded low-fat cheese to tuna casserole.

Tip 3 : Mix together brown rice and white rice in equal proportions to make half your grains whole!

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

Tip 5 : Many grain foods contain both whole grains and refined grains. These can count towards getting your whole grains.

Tip 6 : Try low-fat ricotta instead of cottage cheese--it has more calcium and works great in many recipes that call for cottage cheese.

Tip 7 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 8 : Sprinkle cinnamon on sliced apples for a quick and easy cold snack, or try it heated in the microwave for a warm treat.

Tip 9 : Make split pea soup with new flavors--try adding caramelized onions and cumin or different vegetables like pumpkin.

Tip 10 : Make pudding with low-fat milk, and top it with a sprinkle of cinnamon or sliced fruit.