Tip 1 : Add halved grapes to your chicken salad. Serve on a bed of greens or in a pita sandwich.

Tip 2 : Look for the following whole grains listed first on the label’s ingredient list: brown rice, bulgur, graham flour, whole wheat, and oatmeal.

Tip 3 : For a quick smoothie, try orange juice, non-fat yogurt, and frozen mango slices (or other fruit). Add ice, blend and enjoy!

Tip 4 : 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 5 : Add calcium to your coffee or tea by switching from either half & half or cream to low-fat or fat-free milk.

Tip 6 : If you order cappuccinos or lattes--ask for them with fat-free (skim) milk.

Tip 7 : Make more brown rice than you need and freeze the rest for when you make a soup or casserole.

Tip 8 : Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Use SuperTracker to see how much you've had.

Tip 9 : Make your coffee extra tasty--add hot, frothy low-fat milk and a sprinkle of cinnamon.

Tip 10 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.