Tip 1 : 1 Kaiser roll (about 3.5 inches across) counts as 2.5 oz of grains. Use My Plan to find out how many ounces of grains per day you need.

Tip 2 : Learn to love beans! Try black bean enchiladas, white bean spread or edamame (green soybeans).

Tip 3 : Make each meal colorful by adding red, green, yellow, or orange vegetables to your plate.

Tip 4 : Use thin-sliced lemons and lemon juice in soups, stews, salads and beverages.

Tip 5 : Green bean, broccoli, or spinach casseroles are a quick and easy way to serve vegetables--make them healthier with low-fat ingredients.

Tip 6 : Make stuffed bell peppers with brown rice and vegetables. Look online for recipes.

Tip 7 : When getting fast food, order salad as your main dish or substitute a side salad for fries--ask for dressing on the side.

Tip 8 : Make croutons from whole-grain bread to use in salads.

Tip 9 : Casseroles are a great way to serve vegetables, but they can contain lots of Empty Calories. Look for healthy versions online.

Tip 10 : Vegetables go well with a dip or dressing. Try low-fat salad dressing with raw broccoli, red and green peppers, celery, or cauliflower.